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Happy early Mother’s Day to all our hard working ladies. You are a stellar example of what it means to juggle both individuality and family life. Work hard, work hard and occasionally play hard. We hope that you have a wonderful day and get to spend time with your loved ones or maybe all by your lonesome. Gifts come in all forms.

On that note, There will be NO Sunday Class this week. Take this as an opportunity to go outside. If the weather permits, jump on your beach cruisers and cruise down to the boardwalk or get on a hike enjoying this beautiful landscape that we call Newport Beach.

On a different note we are just a week and some change away from starting our Nutrition Challenge. Sign ups will be on the board today for both attendance on Saturday the 14th and game day the 16th. Looking forward to having you all take it to the next level


Spend 10 minutes 
Work on getting to a daily heavy Power Clean + Split Jerk

5 Rounds For Time
5 Power Cleans (#115-#135/ #75-#95)
5 Front Squat
10 Bar Over Burpees
300m Run

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The Ten Characteristics of Fitness as defined by countless exercise physiologists and us(which is all that matters). Throughout the course of our programming we try to improve on not just one but every characteristic. Some are neurological, some are physical but all require equal attention in order to maintain balance.

Its cool to look back on these and realize the overarching goal of CF style of training and that is to increase your ability to do more stuff with different implements and varying modalities. You know as they say, every person whether or not they are a professional athlete or a weekend warrior all have the same needs. They must be able to move independently of assistance and with some sort of coordination. Difference in degree not kind.

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Which ones have you improved in most? What would you like to improve in?


A.5x 10 DB Floor Press
10 DB Bent Over Row (Each Arm)

B. For Time: 7 x 10 Wall Balls
5 pull ups

C. NFT -5x 10 Evil Wheels

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6:30 working through some “hollowish” progressions. Learning to appropriately active and engage the trunk will go a long way to helping other movements become much easier.

3 rounds not for time
15 Banded Trunk Twists
:20-:30 Handstand hold

A- 21-15-9
Calorie Row
DB Snatch

Rest 3:00

B- 50 Calorie Airdyne
50 Ball Slams
50 Hollow Rocks

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ARE YOU READY FOR BEACH SEASON? (keep in mind this picture is three years old)

If you are; we have something to take you to the next level.
If you aren’t: we have something to get you where you want to go.

We have not done a challenge in a couple seasons and what better time to get rolling then right before the Fourth of July.

7- Week Challenge (depending on when the dunk tank can get here) 

Dates: Monday May 16th- Friday July 1st
*These dates will push through Memorial Day Weekend and will allow you to get your life back in order if the BBQ’s and celebrating those who gave us our Freedom takes you down a certain path, before we go forward to celebrate our Independence Day.
– The Criteria is pretty simple. We will do a dunk in the beginning and a dunk at the end. This will measure your body fat percentage as well as lean body mass. In the past we have quantified the winner based on various metrics however in the past this leaves a lot to be desired so in hopes to dial it in we will make the winner based solely on transformation. Add or lose, whatever your goal.
– We will provide you with a diet outline on the best approach for you to accomplish your goals.
-You will need to purchase a digital food scale and download the “My Fitness Pal” app for your phone. This will allow you to physically track what you are putting in your gullet and when.

This challenge is for everyone in the gym and even those of you who have sig o’s who do not attend gym. If you have done this before, treat this as a reminder and kick in the ass to get moving towards your aesthetic goals. And for those of you who have been toeing the line, looking through the fence at whether or not food really has that big of an effect on your mood, performance and aesthetics, its time to get real and give in.

Looking forward to seeing everyone get involved.

We will have a group meeting Saturday 10:30am, May 14th to discuss execution. As for the dunk tank, I will be trying to schedule for the following Monday or Tuesday May 16th and 17th or you can go to the Fitness Wave and get it done.

Cost : TBD based on dunking


WOrkout of the Day:
A. Agility Ladder + Acceleration
B. EMOM 12
– Row :40
– Burpees :30
– Hollow Position Hold :20
C. EMOM 12
[1-3] 5 HPC (Light weight, focus on consistent hip hit)
[4-12] 1 High Hang PC + 1 Hang PC from below Knee
*Build every other round


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Floor Pressing- Why?

Over the last couple weeks we have been adding in the floor press to our weekly routine. The exercise is very similar to the bench however does not allow you to bring the bar all the way down to the chest thus removing part of the range of motion. This is good, because most of us do not in fact fail at getting the bar off the chest but rather fail near the lock out phase of the bench press.

Through the floor press we are in fact trying to strengthen the weakest part of the lift. The hope is at the end of next week when we retest our bench we will have adjusted our power curve a little bit so that you can work through your sticking points. And on another level, the FP should teach you how to engage both your lats and triceps more effectively while removing some pressure on the shoulders.

A. 3 rounds not for time
10 KB Sumo Deadlift
15 Lateral Banded Walks
5-2 Strict Pull Ups
:40 Second DeadBug

B. E3MOM x 3
*Warm up to last week’s 10
Complete 10 Back Squats (+#kg to last week)

C. AMRAP 10 minutes
9 Push Jerk
6 Box Jumps
200m Run