Thursday, April 3, 2014


It’s a week of goodbyes! We said goodbye to Shawn yesterday. He’s taken a great new job in Winston-Salem and Kimberly will be joining him at the end of April. Amanda K’s last day is Friday. She is moving to VA with her husband and fellow SRCF member, Andrew, a Marine, who is being relocated for training. 

We have enjoyed our time with Shawn and Amanda and appreciate everything they’ve done for us! Congratulations on new life adventures and good luck to you and your families!

Starting Monday, April 7, the 7:00pm class will move to 7:30 in the big room. The mindBody Schedule for the next week is currently under construction. Thanks for your patience.

CF Performance


Push Jerk

15 Min to a Heavy Triple


For Time:

1000m Row

20 Hang Power Snatch 95/65

20 Bar Facing Burpees

20 Goblet Squats 70/53

CF Fitness


Front Squat from the ground



8 Thruster

8 OTB Burpees