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The Zone Diet

World-Class Fitness in 100 Words

  • "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

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CFIE Olympic Weightlifting Club


Mobility WOD


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Friday-Sunday Schedule
Join us Saturday for a Going-Away Group WOD!
Coach Derrick's last WOD with us

Friday

Hit a missed workout or Benchmark WOD during Open Gym hours: 
9am-12pm and 5pm-6pm

Olympic Weightlifting Club meets at 9am

Power Lifting from 5-6pm

Saturday

Grab a friend and join us for a fun Group WOD. 
This class is FREE to non-members so do not come alone! 

Team WOD at 9am

Olympic Weightlifting Club meets at 10am
*CFIE members only*

Sunday

Rest Day

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Listed below are links to weblogs that reference Friday-Sunday Schedule
Join us Saturday for a Going-Away Group WOD!
Coach Derrick's last WOD with us:

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Schedule


  • Sunday
    9:00 - 10:30AM
    Gymnastics
    *Every Other Sunday*

    Monday
    7:00 AM
    9:30 AM
    4:30 PM
    5:30 PM
    6:30 PM
    7:30 PM

    Tuesday
    7:00 AM
    9:30 AM
    4:30 PM
    5:30 PM
    6:30 PM
    7:30 PM

    Wednesday
    7:00 AM
    9:30 AM
    4:30 PM
    5:30 PM
    6:30 PM
    7:30 PM

    Thursday
    7:00 AM
    9:30 AM
    4:30 PM
    5:30 PM
    6:30 PM
    7:30 PM

    Friday
    Open gym from 9:00 - 12:00PM
    and 5:00 - 6:00PM
    *Oly Club 9:00 - 10:30 AM
    *Power Lifting 5:00 - 6:00PM

    Saturday
    9:00 AM FREE WOD
    Oly Club 10 AM - 11:00 AM

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