11/24/2015 Don’t Miss the Moustache Movember Workout Tomorrow!


Tomorrow 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!!!! Donate online today! Click the link to go directly to the donation page.


Emily during a recent deadlift workout. Shoulders slightly in front of the bar, flat back, hamstrings engaged…check, check and check…


Back squat/Bench press

base=90% 1 rep max

-5 @ 75% base

-3 @ 85% base

-1+ @ 95% base


max rounds-12 min time cap

*1x pull up

*2x push ups

*3x squats

add 1 rep to each movement each successive round, continue until failure or time cap.

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.

Don’t forget your canned good each time you stop in for a workout!  There will be a wrapped box at the front counter for you to drop it into.  All donations will go to our local food bank!!  Help CFS give back to the community this holiday season!




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