11/23/2015 Holiday Schedule this Week!!


Travis practicing some sweet balance and coordination movements at our last gymnastics clinic! Stay tuned for a January clinic date.

We have a special holiday schedule this week to celebrate Thanksgiving!  Monday-Wednesday will be NORMAL gym hours.  Thursday we will be CLOSED for the Thanksgiving holiday.  Friday we will have 9 and 10:30 AM CLASSES ONLY.  Come work off that pumpkin pie!!  Saturday is a normal 9 AM class.  Celebrate the holiday with family and friends, giving thanks for your blessings!  Strength workouts will be MONDAY and TUESDAY this week due to the holiday.  

This Wednesday, we will have a special Movember Mustache workout for all the special men in our lives.  There will be a donation jar at the front of the gym, for anyone interested, or you can donate directly to support men’s health by clicking on the Movember Foundation site.   Sport your best STACHE during the wod!  Be creative!  If you can’t grow one, then draw/color/paint/glue one on, or fake it till you make it!  There will be a prize for the best AM and PM STACHE!!  The Movember Foundation is a global charity committed to men living happier, healthier, longer lives. Since 2003, millions have joined the men’s health movement, raising $650 million and funding over 1,000 projects focusing on prostate cancer, testicular cancer, poor mental health and physical inactivity.  Join CFS in supporting MEN’S HEALTH by donating and participating this Wednesday in our Movember Mustache workout!!!!  


Deadlifts and Shoulder Press

base = 90 % your 1 Rep Max

**5 @ 75% base

**3 @ 85% base

**1+ @ 95% base



40 double unders

20 box jumps (24/20″)

10 pistol squats (5 each leg)

5 Russian KB swings (2.0/1.5 pood)



Throughout the Holiday season we will be collecting canned goods for our local food bank!  There will be a wrapped box at the front counter to bring in your donated canned goods.  We challenge each member to bring in one canned food item each time they come to WOD.  Help CFS help our community!


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