Friday, January 10, 2013

Typical scene post WOD

Typical scene post WOD

Workout of the Day

15 minutes to build up to a heavy snatch for the day

1 Lap Around the Block
50 Front Rack Lunges (95/65) [25 L, 25 R – alternating)
1 Lap Around the Block

Rx+ 20 lb vest, 125/85

Mobility of the Day

Holiday Party tomorrow evening (Saturday at 7 PM) here at the gym! We will be providing BBQ from Peg Leg Porker (you’re welcome Joe, Murray and Wes) and a keg. Feel free to bring an appetizer or drinks, but it’s definitely not necessary. There will be a few pong tables and probably some drinking WODs happening, so yeah…don’t dress up too much. Also, feel free to bring any friends or loved ones. It’ll be a good time. 

The Paleo Challenge starts in less than a week. Want to look, feel and perform your best? Give it a shot. Lose fat, boost your energy, slam bars and kill PRs. Sign up HERE


  • We are holding our next set of CrossFit 101 classes tonight at 6:30 PM. Tell your friends and family and get them in here! 
  • We now have a 3:30 PM class Monday-Friday.
  •  The Attitude Nation Level 1 Weightlifting Seminar with Jon and Jessica North is on January 18, be sure to sign up ASAP. I’d love for as many CFF members to sign up for this as possible.  Don’t know who Jon North is? Watch THIS and then sign up HERE.
  •  The JumpNRope double under seminar is February 9th. Sign up HERE
  •  The CF Games Open is starting in less than two months. Registration begins 1/15/14.
  •  For those of you doing the January Burpee challenge, log it HERE!
  •  Complete your Wodify account with payment information by January 12 and you will be put into a drawing to win a free unlimited month!

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