Swings and Things

Be Like Coop and Sign up Today!!

Sign up – Pull-up Seminar $35

Sign up – Muscle Up Seminar $40

On Saturday May 4th, join us for a day of kipping and day tripping as we explore swings ‘n things to get you pulling up and over the bar (or rings).

Our 1 or 1.5 hour Event includes a short warm-up and:


Drills for Kipping, Chest to bar and butterfly pullups and or muscle ups.

Body Awareness

Contests and Prizes

With two seminar options, athletes will have an opportunity to choose which clinic they’d like to attend. Our first option runs from at 1:30pm to 2:30pm and will focus on pull-ups and its variations. Expect to see strict, kipping, butterfly and chest to bar pull-ups. Our second and more advanced session will run from 3:00pm to 4:30pm and will focus on the muscle up (bar and ring).

Returning for this Seminar are coaches Becky Caplan and Judah Frank. This dynamic duo bring with them a combined 34 years of USAG training, and coaching experience.

Prerequisites: To insure safety of all participants we will require 1 strict pull-up or willingness to work banded for the pull-up clinic, as well as one chest to bar pull-up for the muscle up clinic.


The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!