Member of the Month – Rey Gonzalez

1. I headed about CFFW through Dave Hunnicutt. He works with my wife.

2. I used to go to the gym several times a week religiously and finally found myself being board and not wanting to go. I didn’t know how to change it up.

3. From all of the great coaches CFFW has and the awesome support for each other they show has helped motivate me to becoming a better me.

4. My biggest hesitation was that I have never found myself doing well with new people, and new environments. The friendliness and welcoming everyone made me feel was the definite deal maker in my situation.

5. One of the biggest differences at CFFW vs. other gyms is the community. From being there to help each other in the gym as well as outside of the gym.


2 Rounds of:

5 Cook Squats w. OH Reach

10 Deadbugs


1) Squat Clean: Work up to a 1RM. Rest 2:00

2) Wide Stance Box Squat: Work up to a challenging set of 5. Rest 2:00 – Use a 15″ Box (parallel or slightly above).

3a) Single Leg BB RDLs: 3 x 10 ea. Rest 60s.

3b) Suitcase Deadlift: 3 x 8 ea. Rest 60s.

4) Abs w/ Plate Switch + Mason Twist: 4 x 10 + 20. Rest as needed.

“Optional GPP Work”

Sledpull Powerwalks or Reverse Sled Drags: 4 x 50 yards @heavy. Rest 60s.


Front Rack Walking Lunges w. two KBs: 3 x 20. Rest 60s.

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