7:00pm 7:00pm

Nutrition Talk: Meal Planning for the Desparately Busy


Meal Planning for the Desperately Busy

Do you struggle to get a healthy dinner on the table due to a crazy schedule? Do you hate cooking every night, but still want your family to eat healthy? Are you looking for ways to eat delicious, healthy meals without the hassle?

Jen Beck, Registered Nutrition Consultant and founder of Complete Health Revolution will be here September 21st at 7pm to share with us how to eat well without spending hours in the kitchen.

*Cost is $10*
Please register at

You’ll learn practical strategies to ensure your family is getting the
nourishment and enjoyment from your home-cooked meals they need while allowing you to simplify the cooking and shopping process.

After this hour, you’ll have the knowledge and strategies to:
Spend less than 30 minutes in the kitchen and still get a delicious hot meal on the table.
Be able to have a delicious, healthy breakfast ready in 60 seconds or less. 
Save time and money at the grocery store.

Plus, for you’ll receive 2 weeks worth of meal plans complete with breakfast, lunch, dinner and snacks for attending. These will save you hours in the kitchen and empower you to eat well every day! 
These are perfect whether you are single or have a family.

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8:00am 8:00am

Battle of the Barbells - Competition

Excited to announce that Battle of the Barbells will host it's first out of state competition on September 30th, 2017. We have partnered up with CrossFit Cornerstone in West Chester, Ohio. This partner event will have M/M, F/F, and M/F teams in both RX and Scaled. Stay tuned for more details...

About us:
The Battle of the Barbells is a functional fitness event company based in Middle Tennessee. We have held successful 1 day/2 day/Individual/Team competitions since 2013. Since that time, our events have grown from 67 athletes to over 250 athletes. Our competitors consisted of CrossFit Games, Regional, GRID athletes as well as athletes new to the functional fitness community.

WODS and registration can be done at the link below!

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Family Workout

Join us for our family workout on Sunday, August 6th at Noon.  We have had so many kids wanting to join their parents in class and we LOVE it!  Once a month, we will feature a family team workout that will incorporate scaling and modifications the kids can do as a team with their parents and siblings.

We had kids complete their first modified Murph this year, participate in our Community workout, hit pull ups, toes 2 bars, and rope climbs in kids camp and shadow what they see their parents doing on a daily basis during open gym time after class. We can't wait to see what your kids can do each month in our family workouts!

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5:45pm 5:45pm

Cornerstone Kid's Class - Fall Session

Cornerstone Kids.jpg

Have your kids been interested in CrossFit so they can be just like mom and dad?  Well, our kid's program  is back and better than ever!  Starting Tuesday, October 3rd, our kid's program will run in 8 week sessions.  Coach Melissa will cover all the fundamentals and building blocks of CrossFit as well as program FUN yet challenging workouts for your kids.  The class will be structured like our normal CrossFit classes but cater to kids with appropriate weights, scaling options, and movements.

Fall Session-

Tuesday, October 3rd - Thursday, November 30th (Halloween is off as well as the week of Thanksgiving)

The age group for this class is 7-12 year olds.  Anybody outside of that age range must be approved by Coach Melissa before entering class.

Pricing- $120 for 1/day week and $200 for 2/day week.  Sign up with a non-member friend and you'll both receive 20% off your first session!

Contact Melissa Giambrone with any questions or to register -

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Halloween Workout


Join us for a fun Halloween themed dress up workout!  Open to all ages and fitness levels of the Cornerstone community.  We will have prizes for the best themed costumes and Halloween themed healthy snacks afterwards and a chili cook off!


Bring your favorite chili in a crock pot, a beverage to enjoy afterwards and plan on having some costumed fun with your community.

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8:30am 8:30am

Bootcamp Kickoff - Cornerstone SWEAT Class

Bootcamp is back and better than ever! 

Join us Monday September 11th at 830AM and/or 630PM for the kickoff of our brand new bootcamp program...CORNERSTONE SWEAT! 

This class will be a 60 minute heart pumper full of body weight exercises as well as some small pieces of equipment but NO barbells!

Non-members who attend class THIS DAY will have their name entered into a raffle to win a FREE month's membership to Sweat. Members who bring a friend that sign up that day will receive a Cornerstone tank or tee!

Class schedule for Sweat will be:
830AM Monday-Friday *Childcare MWF*
630PM Monday-Thursday
730AM- Saturday

Cost for this program alone is $125/month
Sign up for your free 2 week trial at ▶️▶️▶️

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4:00pm 4:00pm

Pool Party

Join us for of end of summer wrap up Pool Party!  You all have worked so hard this summer and battled through some hot and sweaty days at the gym.  CFC has rented out Forest Hills CC & Sportsplex from 4-8pm.  Kids, spouses, significant others are all welcome at this CFC community event.  

Hot dogs and hamburgers as well as adult beverages can be purchased through FHCC and can not be brought in from the outside.  Bring a side dish or treat to share though with your friends.

Please RSVP at the link below so we can ensure we have plenty of lifeguard coverage!


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Family Team Workout

Join us for our first family workout on Sunday, July 9th at Noon.  We have had so many kids wanting to join their parents in class and we LOVE it!  Once a month, we will feature a family team workout that will incorporate scaling and modifications the kids can do as a team with their parents and siblings.

We had kids complete their first modified Murph this year, participate in our Community workout, hit pull ups, toes 2 bars, and rope climbs in kids camp and shadow what they see their parents doing on a daily basis during open gym time after class. We can't wait to see what your kids can do each month in our family workouts!

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8:00am 8:00am

Competitor's Club Meeting and Workout

Join Coaches Seneca and Melissa on Saturday, July 8th to get some more information about our comp programming and competitor's club. This is for all athletes currently following programming, athletes interested in adding the comp programming into their weekly workout routine and for those of you looking for the next steps to progress towards competing. 

The Crossfit Open 2018 training season is NOW and we want to help you all improve gymnastics skills, your metcon threshold, and the Olympic lifts as well as giving you tools to keep you healthy and eating right. 

We will have a brief meeting that will cover how to manage our comp programming and then will hit the strength movements and workout together.

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6:30pm 6:30pm

CFC Brewery Tour

Join us for a fun CFC Community night out with a local brewery tour. The Sprinter Renter vans will be taking us to Municipal Brew Works, Rivertown Brewery, and Fig Leaf Brewing Company. The vans will meet at CFC and depart from there. There are 30 available spots open on the vans but please get a group tegether and join us along the tour if the van spots fill up!

The reserved spots on the vans will be $20/person and will include snacks/water and your first found of drinks at the first brewery. Reservations and payment can be made through ZenPlanner at the link posted below. 

While the breweries are family friendly, the Sprinter Renters will not be for the evening. Adults only please on the vans :)

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to Jun 23

Camp Cornerstone Kids

Join us for Camp Cornerstone Kids this summer! Camp will run M/W/F (3 days) from 1-4pm. Each day will include core actvities such as fitness and conditioning, gymanstics, health and nutrition, arts and crafts, and games.

Camp will highlight the importance of how kids have have FUN leading healthier and happy lives. Camp groups will be led by qualified coaches that will not only motivate your kids but serve as mentors to them. 

Ages 6-12


Sign up online or email us at

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CFC Ladies' WOD and Photo Shoot

This event is for the ladies of CFC! Come and join us for a fun workout, healthy snacks, mimosas, and the opportunity to get photographed by Andy Williamson (seasoned Crossfit photographer). As much as we loved my attempts during the open to get great photos of you working out...I am in no way a professional or knowledable photographer lol. Andy will be capturing photos of you during the workout, grabbing a portrait shot post workout while you have the workout "glow" and a group shot of the women of CFC!

This will be a fun day to bond and get some great photos of you showcasing all of your hardwork at the gym.

Event fee is $20 and will cover everything. 
Link for sign ups:

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7:00am 7:00am

Sojourner 5k

Cornerstone Members, 

I currently serve on the Board of Directors for Sojourner Recovery Services. Sojourner is an addiction treatment center focused on serving women, men, and families in our community struggling with addiction.

Our clients are wonderful people who need support and community while they battle the consequences of tough decisions they have made in their lives.

This 5k is our largest fundraiser for the year, and continues to grow. I hope you might consider joining us on June 10. Registration begins at 7am and the race begins at 8:30am. 

Click here to register...

Your consideration is appreciated!

Dominic Franchini

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Free Community Workout

Have you been interested in Crossfit but haven't been able to take the first steps into getting started? Crossfit Cornerstone is excited to announce the offering of a free workout to the community. Join us on Saturday, June 3rd at 11am. We will have a full staff of coaches instructing this day and answering any and all questions. 

No experience in CrossFit is required and all levels of athletic background are welcomed and encouraged to participate. This will also be a great workout for experienced Crossfit athletes looking for a community to join.

We believe that everyone of all ages and fitness levels deserves the benefits of healthy and natural movement. Come meet our Coaching Staff and our family/community and receive education and inspiration on the CrossFit workout methods...and also have a great workout. 

We look forward to seeing you there!

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7:30am 7:30am

Memorial Day Murph

Join us for the annual tradition of doing Murph on Memorial Day. We will have 3 heats running and having a grill out afterwards with everyone. We will have the grill fired up so bring your meats and a beverage and plan on hanging out and recovering for a while!

Heats will run at 7am, 9am, and 1030am. Please sign up for a heat before hand so that we know if we need to add an additional time.

Childcare will be available during the 1030am class. 

Not a member of CFC but looking for a location and community to perform Murph this year? Send us a message and we will get you set up!


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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2:30pm 2:30pm

FREE Yoga Trial Month


CFC is bringing Yoga back! Join us starting Saturday, June 3rd for a free trial month of yoga. This is open to all current members, former members, future members, and everyone in between.

Class will be held on Wednesdays at 11:30am and Saturday at 8am in the back studio room. Classes will be an hour long and taught by Coach JD or Melanie Roesch. 

Bring your mat and water and come work on increasing flexibility and strengthening your muscles! 

New atendees will need to sign a waiver before taking their first class.

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