THURS 11.09.12

What’s new in the Pro Shop?

Have you guys seen the new schwag? New knee socks and red pullover sweatshirts are also coming this month!

Hoodies (only S & L are left), Welcome to the Jungle Ts (men’s & women’s sizes S-XXL), and Primal Pacs paleo snacks (grassfed beef jerky, mango, macadamias, cranberries, marcona almonds…DELICIOUS).

Ladies Night TONIGHT!

It’s time again for the CFM gals to get together for some refreshments & shopping. Join us Thursday night at 7:30 at lululemon howell mill for another CFM LADIES NIGHT! Please RSVP to Rachel if you plan to attend.

Whole Life Challenge Finals & Party

It’s the final week of the WLC! In addition to the other benchmarks we’re testing this week, on Saturday we do final measurements and retest the WLC workout. We hope to see you, your friends, family and the whole CFM community at the Finals WOD and the Awards Party on Saturday. Be there!
Final Measurements & WOD: 9:30 to 11a at Piedmont Park Active Oval
We’ll be doing measurements from 9:30 to 10:15, and running finals heats from 10 to 11.
Finals Party & Awards: 1 to 3p at Rira Irish Pub
Dermot and the gang at Rira are hosting a shindig for us to crown the WLC winners, hand out prizes, and enjoy some good fun. All CFMers are welcome to join in.

No class at CFM Saturday

There will be only ONE CLASS on Saturday, November 10th: 10am AT PIEDMONT PARK. Even if you didn’t get in on the Whole Life Challenge this time around, join us at the park for some fun with burpees, kettlebell swings and running!
Lee, POB, Jared S, Calin, Jim, Tiff & Chuck rocking yesterday’s 20-minute AMRAP.

Workout of the Day

A. Baseline: If you didn’t retest the baseline already this week, warm up and do it today. If you already did baseline, you get extra time for mobility/foam rolling.
Baseline:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
B. Weighted pullup or negatives:
Find your one-rep max weighted pullup OR, if you can’t yet do a strict pullup, do 5 sets of 3 negatives.
C. For time:
250m row
15 kettlebell swings 70/53
25 burpees
15 kettlebell swings
250m row

Join the discussion 2 Comments

Leave a Reply