March 1, 2013: Congratulations Britt!



Next time you see Britt…congratulate her!  She won the Wellness Award at her work for leading a healthy active lifestyle!  Way to go Britt for being such a great inspiration.


Snatch deadlift + hang power snatch + overhead squat
EMOM for 10 mins
Work up to max load


Sumo deadlift high-pulls @95/65
Shoulder to overhead
Double unders

February 28, 2013


3 squat cleans + 3 front squats x 4 sets


20 KB swings @ 1.5/1
10 hollow body rocks
20 KB Thrusters – 10 per arm
10 burpee KB jumps

4 rounds!

February 27, 2013




Handstand Pushups, 10min practice


12-9-6 reps of:
Handstand Pushups &
Chest to Bar Pullups

-rest 2 mins-

6-9-12 reps of:
Wallballs &
Box Jumps @24/20”

And the winner of the CFS Paleo Challenge is…Marilyn Vasquez!

Marilyn epitomizes the spirit of the challenge. She had a near perfect points scores for 6 straight weeks and was an inspiration to all of us with her amazing Paleo cooking……

Special recognition for Chris R. who scored amazing points, lost a ton of weight and is looking awesome and to Heather and Vicky for smashing their FGB scores. Heather broke 300 with a 308 score, the highest of all participants in both runs.

We weighted the scoring by Points – 50%, Inches Lost – 25% and FGB – 25%. The top 5 in each category was:

Weekly Points Score – Top Five – Measured as % of 163*6
1. Marilyn Vasquez – 99.7%
2. Chris Raikou – 98%
3. Paul Dobosz – 95%
4. Angela Vipe – 86%
5. Vicky St. Laurent – 85%

FGB – Top Five – Measured as % improvement between scores
1. Vicky St. Laurent – 24.88% 
2. Heather Angelo – 21.26%
3. Jonathan Pye – 13.13%
4. Angela Vipe – 10.91%
5. Paul Dobosz – 9.29%

Inches Lost – Top Five – Measured as total inches lost
1. Heather Angelo – 7.25
2. Vicky St. Laurent / Marilyn Vasquez – 6.25
4. Stefanie Filipetto – 5.5
5. Angela Vipe – 3.75

We took each of the ranks and added them together to get a total ranking. The points rank was doubled. The person with the lowest ranking won.

Overall Results are as follows:
1. Marilyn Vasquez – 11 (Marilyn was 1st in points = 2 ranking points, 7th in FGB and 2nd in Inches Lost, total 11 ranking points)
2. Vicky St. Laurent – 13 (Vicky was 5th in points = 10 ranking points, 1st in FGB and 2nd in Inches Lost, total 13 ranking points)
3. Angela Vipe – 17 (Angela was 4th in points, 4th in FGB and 5th in Inches Lost, total 17 ranking points)
4. Heather Angelo – 19 (Heather was 8th in points, 2nd in FGB and 1st in Inches Lost, total 19 ranking points)
5. Stefanie Filippetto – 24 (Stefanie was 7th in points, 6th in FGB and 4th in Inches Lost, total 24 ranking points)

February 25, 2013: It’s Date Night!




4-4-4-4RM Push Press


4-4-4-4RM Front Squat


Mondays’ date night with:

21-15-9 reps of:
Thrusters @95/65

February 24, 2013



Congratulations to everyone that participated in the Paleo Challenge.  Check your scores from 6 weeks ago.  Set a new goal…have a number in mind & go get Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points 

February 23, 2013




250 Double Unders
80 Deadlifts @155/105
150 Double Unders
80 Hang Power Cleans @95/65
50 Double Unders
80 Shoulder to Overhead @65/45

*Alternate reps as you please. Only ONE bar is used, unload weights as you and your partner progress through

Yoga & New Class

With the winter weather our normally jam packed yoga classes have been very quiet.   So for the next little while, we are adding to the schedule a Saturday morning 9:00 a.m. – 10:00 a.m. regular class.  Yoga will be back!