Wednesday Jan 09, 2019
  • Classes
    • 6am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm

Benching through Hump day like...


1 RM Pause Bench Press

1 Rep Max 5 sec pause Bench Press

Accessory Work

Pump werk

5x5 Behind the neck press 

5x10 Rolling triceps extensions 

3 Max sets Chin grip Pull-ups 

100 Banded Face Pulls

Coaches Notes

Hey CFS fam, 

Today is the last day to sign-up for the special order "Barbell club" hoodies.  We should have them ready for you to pick up by the end of January.  Please email us at or sign your name at the front desk.  

lift or die pull overlift or die pull over back

– JP Levesque