Newsletter 9-20

Newsletter: September 2020

One-on-One Nutrition Coaching

CFOB is so excited to have teamed up with one of its own, Sierra Peralta, to now offer One-on-One Nutrition Coaching and InBody Scans! Sierra’s goal is to help you develop informed and sustainable food decisions that suit your lifestyle and ideal picture of health. To learn more and book a Free 20 Minute Consultation, Click Here!

What’s this InBody machine all about?

You may have noticed the giant scale in the mobility room, and wondered, What the heck does this thing do?

Well, the InBody 570 body composition analyzer goes beyond traditional body composition analysis by measuring fat, muscle and total body water. 

The scan only takes about a minute, but the amount of highly accurate information received is amazing. It is done right at CFOB during a time that works best for you. To book your scan, Click Here!

New Offering!

The Fundamentals of the Clean & Jerk and Snatch

This 8 class course over 4 weeks is designed to help anyone get a better understanding of the Olympic Lifts. Each class will build upon the last with the end goal of giving you the knowledge and confidence needed to continue to become more proficient in the Clean & Jerk and Snatch. 

Under the guidance and instruction of Coach Eric (CF-L2, USAW-L1) you will be sure to come out on the other side hooked to these lifts and ready to tackle group class workouts or open gym sessions. 

All 8 one-hour sessions will cost $125 and the class will be limited to only 4 athletes. There are no prerequisites for this course other than already being a CFOB member. 

Class schedule will be as follows:

Monday 9/28, Wednesday 9/30 @ 6:30pm
Monday 10/05, Wednesday 10/07 @ 6:30pm
Monday 10/12, Wednesday 10/14 @ 6:30pm
Monday 10/19, Wednesday 10/21@ 6:30pm

To reserve your spot, email Brian:

Saturday Group Class

Yes! Saturday Group Class is back! The workouts will be focusing on cardio, core and plenty of unilateral movements. It is a great way to start your Saturday! 

Gym opens at 8:15am, class starts at 8:30pm. Reserve your spot on the Zen Planner App.

Upcoming Cycle

It was so awesome to see a bunch of new PRs last week as we tested our 1 rep maxes! Though with that, we are now headed into a new cycle. 

Over the next 12 weeks you’ll be performing Back Squat, Front Squat and Deadlift sets on a linear loading progression that will start light then slowly build to heavier weights. The goal is to increase your overall-strength and strength-endurance.

The sets each session are 5-5-5-Max Effort (up to 10 reps). As long as you’re able to complete at least 5-5-5-5 reps you will increase load for the next exposure.

The focus of this cycle is to add to your base strength in a way that will transfer directly to your overall fitness and capacity. This cycle will be beneficial for athletes of all levels. Beginners will benefit from frequent, consistent exposure to the lifts along with accumulating volume and experience. More advanced lifters will benefit from the steady build in load that will allow them to spend significant time under tension.

New Lifting Cycle starts Monday 9/21!