ANIMAL WARM-UP FRIDAY! 03.22.13

Regular classes at 9 10 & 11 + OPEN WOD at noon Saturday!

Come cheer on Team CFM in Open WOD 13.3!
***Note: this is not Open Gym when anyone can come try out the Open WOD. Heats are open to Team CFM competitors, registered in the Open, and Open competitor drop-ins from other boxes who need their performance to be scored/verified.

Chuice & Stronger Faster Healthier

Did you know CFM carries some great products we can order regularly for you?
On the 1st & 15th of each month, we place a Stronger Faster Healthier order. They are our trusted post-workout protein and fish oil partner. The whey protein comes from grass-fed cows, is minimally processed and very clean!
EVERYONE should be getting protein into your system within 45 minutes of a workout to aid in recovery and strength gains.
We offer Pure Whey, Recovery (whey plus added branched chain amino acids, creatine, glucosamine & chondroitin) & Fortified (for adding muscle mass/weight gain) in Natural, Vanilla & Chocolate flavors.
FISH OIL is another supplement I recommend for everyone to take regularly. A high-quality fish oil supplement, high in EPA & DHA fatty acids, is important to help with inflammation caused by workouts, poor diet, stress, sickness, injury, poor sleep, etc, etc. The SFH fish oil is highly concentrated (so you can take less!) and comes in five flavors: chocolate, vanilla, mint, tangerin and lemon. Email us to place a one-time, or a standing order for your fish oil or protein.
CHUICEThe great people from Chuice will be back soon with another round of samples. If you didn’t get to try this stuff, it is delicious and … um… interesting. It’s basically “soup in a bottle”/chewy juice filled with lots of fruits & veggies. Let us know if you’d like to order red or green Chuice, in the 16oz or 1/2 gallon size. We can place orders Monday-Thursday for next-day delivery.
As with all Pro Shop purchases, we can just charge your card on file.

Workout of the Day…BENCHMARK FRIDAY

A. Goat work: A goat is a movement you need to work on… pick a movement to work on for 10 minutes (coaches will help you narrow it down and suggest skill work!).
B. “Rahoi”:
As many rounds & reps as possible in 12 minutes of –
12 box jumps 24″/20″
6 thrusters 95#/65#
6 bar-facing burpees

And coming tomorrow…Partner WOD

Alternating every other rep, between you and your partner, complete the following:
100 partner situps (link feet, one partner sits up while other partner lays down, back and forth for 100 reps)
80 partner box jumps (same box, one partner jumps down, other jumps up)
60 pull ups
40 burpee leap frogs
20 deadlifts (same bar, standing on opposite sides)

YOU CHOOSE THE ORDER! Must complete all reps of the movement before moving on.

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