FRI 05.24.13 Best wishes Ben & Regina!

Best wishes to Ben (the fuzzy guy in the foreground) & Regina (hot chick in the middle) getting married this weekend! Congratulations!

Monday is Memorial Day Murph!

Join us Monday at 10am for Memorial Day Murph. Murph is a grueling hero WOD with many scaling options – choose to take on Full Murph, Partitioned Murph, Murphito, sMurph, Partner Murph or DRUNK MURPH! All versions include running, pull ups, push ups and squats… check out the details HERE.
All regular classes on Monday, May 27 will be cancelled for Memorial Day. If you wish to workout, join us that day at 10am for Memorial Day Murph.

SUNDAY! SUNDAY! SUNDAY!

We’re closed. Don’t forget.

Bring-A-Friend Days are next week

Invite your peeps to the box next Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Are your friends/family/co-workers/neighbors wondering what’s going on with the callused hands and knee socks you’ve been sporting lately? Invite them to join you for a fun workout! Bring a friend to any class… just have them email us in advance to RSVP.
REGULAR STUDENTS, DON’T FRET. We’re saving our regular 14 spots for you and only allowing 6 guests to join each class. The workouts will be designed to accommodate 20 athletes in each class. They’ll be challenging AND FUN for all ability levels. COME PLAY! Oh, and did I mention if you bring a guest (or just get a friend to join us for class, even if you can’t attend with them), you earn an extra class next week (but only if your friend RSVPs). Bring-A-Friend Days also include Thursday & Sunday yoga, so get your buddies to join you Thursday at 8:15pm and/or Sunday at 6pm too!

Pro Shop sale is ON!

The original CFM logo T & tanks, as well as Hooverball Ts, performance Ts, red & navy hoodies and the long-sleeved Beast Mode shirts are ALL. ON. SALE. “Remember the early days of CFM?,” we’ll say. These original throwback designs won’t be available for purchase much longer. Get some OOOOORIGINAL CFM schwag as we make room for the new gear:
The new CFMerica tanks come in today! We ordered a limited quantity, so if you haven’t already reserved yours, do it now… American Apparel unisex 50/50 blend tanks $20. Mad props to Uran for designing this one. REPRESENT!

Workout of the Day (WOD)… Benchmark Friday

A. Overhead squat 5-5-5+
B. Angie: 100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*If you plan to do Murph on Monday, SCALE your reps today or Monday.

And coming tomorrow…

A. Strength: Make up a session you missed this week – back squat, deadlift, bench press, max ring rows/supine ring pull ups or overhead squats
B. Team WODIn teams of three, rotate through each station three times. Do not rotate until everyone finishes their work:
1. Row 300m
2. 1:00 plank hold (cumulative… rest time doesn’t count!)
3. 30 mountain climbers (ea side)

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