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Coach Amanda


May 16, 2024

FRIDAY 05/17/2024

It's a new week- a new set of 7 days to get after our goals inside and outside of the gym! Each day provides a new opportunity for you to prove to yourself that you can do hard things. Going beyond the pre-conceived limits we have set for ourselves, we can get stronger and healthier with every workout. The good thing is we don't have to try to do this alone. So head on into the gym, and allow your community to challenge and push you towards a better version of yourself. Together, let's conquer the week and prove that we are unstoppable!

New T-Shirts have arrived! Pre-orders are waiting for you in the lobby. There are more available for purchase at the gym.


CFATP Yoga | Every Wednesday @ 6:30 PM starting Wednesday 5/22

Memorial Day Murph | 5/27

Member Appreciation Week | 5/27 - 6/1

Open Gym Times this Week | Saturday 8am-noon + Sunday 1-3pm

Whiteboard of the Day

Today, we have an AMRAP of AbMat sit-ups and calories on the rower.

Shoot for as many rounds as possible in 10 minutes to get at least 4 and potentially upwards of 7 rounds.

Each round should take no more than 2:30 with the sit-ups in 1:15 or less and the 10/15-calorie row in no more than 1 minute.

Advanced athletes who can complete the row in 30 seconds or less should increase calories to 15/20.

We’ll spend time in the warm-up working on rowing mechanics to help you move as efficiently as possible through the workout.

At the end of class, plan to stick around for skill work on the GHD with both hip and back extensions.

Workout of the Day



30 AbMat sit-ups

10/15-calorie row




25 GHD back extensions

25 GHD hip extensions

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