• 3 Ingredient Paleo Waffles

    This is a quick, easy, and very tasty breakfast option. And the kids will love ’em too! Ingredients: 1 medium banana 2 eggs 1 TBS coconut flour Directions: -Mash bananas [read more]

  • Sausage with Sun-dried Tomatoes and Kale

    This recipe was a hit! Give it a try, let us know what you think. Ingredients: 1 Small Spaghetti Squash Salt and Pepper 3/4 Cup Sun Dried Tomatoes, sliced (2 [read more]

  • Recipe: Grass-Fed Burger with Blue Cheese and Caramelized Onion and Mushroom

      Burger: Season 1lb ground grass-fed beef with chili powder and salt Divide beef into 3 equal parts and form into balls Poke hole in each burger with thumb and put [read more]

  • Recipe: Mediterranean Salmon w/ Roasted Asparagus

    This recipe is quick, easy, fresh, and delicious! The prep work is super simple and could be done in earlier in the day. Keep an eye out for more healthy [read more]

  • Recipe: Wild Rice Stuffed Pork Chops

    This recipe turned out great. It was super simple, easy to make, and AMAZING! Keep an eye out for more recipes like this one coming soon! Wild Rice Stuffed Pork [read more]

  • Training Routine: On the Road

    Vacation! Time to relax, kick back, and enjoy the simple things in life. The down side is that vacations come with poor nutritional choices and no motivation to exercise. Often [read more]

  • Training Routine: Legs

    LEG DAY! For some the mention of leg day is often associated with sore muscles and the inability to walk or sit down on the toilet. However, incorporating leg workouts [read more]

  • CFLW 2016 Halloween Throwdown!

    Halloween Throwdown: 10am-12pm Notes: Workout briefing, range of motion standards, and scoring will be at 10AM. Workout #1 will start at 10:10AM. Theses are the workouts and teams, there will [read more]

  • Labor Day Workout: Sept. 7th 10AM

    Labor Day Hero WOD: Monday September 7th at 10am **This will be the only class for the day** **You will need to sign-up for this workout. Sign-up will be available [read more]

  • T-30: Summer Edition

    What is the Transformation 30 Summer Edition (a.k.a. T-30)? This is something we roll out every year to give all new and current members the chance to set and achieve new goals [read more]