Two Things
#1 if you have not signed up for our end of the year party then what are you waiting for! This is our way of saying thank you for all the support you have given us over the past year. We will have…
Food- Provided by Friends and Farms and Nutreatious and LIV2Eat
Photo Booth- by Pixiliated
DJ- by AJDJ Services
If you have not signed up then do it NOW, if you are not on the list you will have to do 100 burpees at the door to enter!
# 2 A few crazy people are competing in a crazy competition this weekend called The Cold War. The competition takes place outside (in the cold) and there will also be swimming (that will be inside) and other crazy activities.
Team 1- Coach Brian, Coach Blair, Coach Buck and Bayne
Team 2- Coach Geo, Coach Eric, Coach Matt and Coach Allie
It is in VA so we do expect a huge crowd to come support, but if you want to come down we would love to have you! Details HERE
(we will still have a regular class schedule on Saturday and open Gym on Sunday)
Strength WOD
A 1) Front Squats 10/8/6/4/2
A2) GHD Sit ups 10/10/10/10
B1) Deadlift 10/8/6/4/2
B2) Max Unbroken KB Swings X 5 (70/53)
Score- Front Squat set of 2, Deadlift set of 2 and lowest # of KB Swings
Jess D showing off the future of CFH (Jackson D.)!