1 Mile Run

4 Rounds

250 m Row

10 Power Snatches (75#/55#)

10 OH Squats (75#/55#)

2 Rope Climbs

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Coaching Tips: Unless you like rope burns on your skin, I suggest wearing knee socks for this workout. Pinching the rope between the tops of your feet will help you with ascending the rope. Think about moving up the rope like an inch worm. Legs move up first, then hand over hand up the rope. Snatches are done with long loose arms and speed through the middle. Keep your shoulders in an engaged position while the bar is overhead during the snatches and the overhead squats.


We are happy to say that we have again added new classes to the schedule.  Due to its popularity, we will now offer the 12pm class Monday through Friday.   For the time being we will be canceling the 6pm class on Tuesdays due to lack of attendance.

Congratulations to all of you on some amazing August PR's.  Check out that board, I don't think I've seen it quite so full before, you all do CFEC proud!

Paleo Shredded Chicken Tacos

8 Boneless, Skinless Chicken Breasts

1 Jar Salsa Verde (Trader Joe's)

Chopped Red Cabbage

Chopped Cilantro & Red Onion

Chopped Tomatoes

Guacamole (Mashed Avocado and Salsa)

Grated Cheese (Not Paleo but Hayden likes cheese…)

Red Lettuce Leaves (for the "shells")

Place chicken and salsa verde in a crock pot, cook for 4-6 hours.  Chicken will shred easily with a fork.  I split the chicken into four batches, froze 3 (I always make extra meat to use for later meals) and used the fourth for the tacos.  This is another easily prepared meal, other than the chopping which takes a bit of time.  Just add two heaping spoonfuls of the shredded chicken to each lettuce leaf and add your favorite toppings.  I had two tacos with steamed broccoli and some strawberries for a perfect 2 block meal.