Had an absolute blast at the Ugly Sweater 5K Run and at the CFF Christmas Party!

Put together another short video of this past Saturday:


Don’t forget that for the remainder of the Winter, CFF at Willows Park has moved indoors to The Compound – same time -7pm!

Also, there are morning classes Monday at 9am and Wednesdays at 8am.

Paul T

O-Fit WOD for 18Dec2012:


1. Accumulate 2 mins of total L-Sit time (either hanging from pull-up bar or using parallettes)

*beginners will hold a knee tuck*

– 8 min cap off time

2. Then 10 mins to SAFELY establish Max Height Box Jump

*use plates or double box*


– Tabata T2B or K2E

– Tabata Pushup & Dip Pass Through on Parallettes

*Partner up and/or switch between the 2 movements every 20 seconds until 8 minutes is complete*

1st Class – 6:30am

2nd Class – 5:30pm

3rd Class – 6:30pm


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