10/28/2015 Join us for YOGA at 8am prior to the 9 AM WOD!

Christmas came early at CFS!!

Christmas came early at CFS!!

Going Away Dinner for Cat, Thurs 10/29, the Standard Pour at 6:45pm. Please RSVP to Cheryl today for a head count!!

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SWOD: Curls for the Girls

5 x 10 dumbbell curls (each arm)

**start light, try to increase weight as you perform each set, finish with a weight that is challenging to get 10 reps…if you plateau, then stick with that weight for the duration.

**after each set of 10, perform a one minute plank hold then rest for one minute.

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WOD:12047077_1099762873367833_4469720629254793573_n-1

“Jackie Samich”

1000 m row

25 thrusters (75/55 lbs)

30 pullups

25 thrusters

1000 m row

 

Gymnastics Clinic with Tracy Johnson Sunday, November 8th, 2015.  Think core strengthening, flexibility, balance and HANDSTANDS!!  Sign up sheet on whiteboard! Cost is $25.  Space limited!

 

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