WOD 1/12/17

STRENGTH

Weighted Step Ups – 3×10/leg

METCON

1000m Row
20 MedBall Clean (20/14)
750m Row
15 MedBall Clean
500m Row
10 MedBall Clean

ADVANCED

1000m Row
20 MedBall Clean (30/20)
750m Row
15 MedBall Clean
500m Row
10 MedBall Clean

POST CLASS

Roll Out – Glutes/Hips


War of the Centurions

We are only a couple weeks out from our in-house comp! We have an incredible prize list, swag bags for all competitors, and awesome workouts to challenge yourself with!

Comp day is 1/21/17. Registration will open at 7 AM and the first workout will kick off at 9 AM! We expect to wrap things up by 3 PM and then it’s beer-thirty!

We still need volunteers to help out during the event. Even if you can’t do the whole day, a few hours will help tremendously. It won’t be much – counting reps and moving some equipment around for events. Please sign up on the roster at the front counter and then let Kevin or Nicole know if you can volunteer ASAP. They need to order shirts for the athletes and volunteers within the next day.

Jump on it and take part in the fun one way or another!


New Clients

If you have friends or family who enjoy working out and challenging themselves, now is the perfect time to bring them into CFC and make them part of the Red & Black Machine!

Let us know via email if you have someone you’d like to bring in for a trial class and we can get them started on the road to better health and fitness for the new year!

Don’t keep the CFC secret to yourself – make your friends and family part of the fun!