12/06/2016 Mark Your Calendars!

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There are still name tags on the Christmas Tree!!  Help CFS celebrate the Christmas season and our 6th Annual Adopt-A-Family Event!!  Grab a couple of tags if you are able to help out.  Please wrap and label your gifts and place them under the gym Christmas tree by December 21st and we will take care of the deliveries.  Thank you to those who have already taken names, we look forward to an amazing holiday season helping those in need!  We are also donating non perishable food items and warm winter clothing items to Interfaith Ministries on Tuolumne Road.  Please place your donations in the box by the tree.

December 17th,7 pm will be our CFS Griswold themed Christmas Party here at the gym.  This will be a potluck, but beer and wine will be provided!!  If you’d like something special to drink, BYOB!  Start planning your tackiest thrift store/Christmas Vacation outfit and head down for a darn good time!

Save the Date for our 2nd Annual GAZA Hero Workout Fundraiser, January 21st, 2017.  This year we will have a Kid’s Heat of Mini Gaza, Teams of 2, 3, or 4 athletes, or Individual Heats.  Mark your calendars to help us remember the life of Major Lucas Greunther.

SWOD:

15 minute time cap

Deadlift

7-7-7-7-7

WOD:

3 RFT

800 m RUN at the beginning of each round

21-15-9

HSPU

back squats (75% of body weight)

T2B

rest 3 minutes

then 2 minute AMRAP

lunges (advanced athletes perform OH walking lunges 45/25#)

Go Melissa Go!  CFS Member Melissa Rogers during the CIM Relay.

Go Melissa Go! CFS Member Melissa Rogers during the CIM Relay.

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