Please don't forget to get your CFMG Key Tag (A.K.A. The Black Card) so you can check-in for classes. We are not currently enforcing a class cap, but we may begin to in the next few weeks. We recommend you get in the habit of checking in from you home via our Mind Body Online system. It is really easy to use, just follow the directions HERE. Once you reserve your spot in class you do not need to scan in at the gym, unless you forget. Thank you for your cooperation, it is greatly appreciated.
SWOD:
Work up to about 75%-80% of your 1 RM back squat and then knock out a set of 20 reps. Don't burn yourself out warming up, but you want your set of 20 to be "HEAVY" 
Be sure to use a spotter. No Exceptions!
WOD:
-AMRAP in 10 min-
5 Chest-to-bar pull-ups
10 KB Swings (53#/35#)
15 Air Squats
Jeremy going HAM on 12.3 this past Saturday!
Coach Ian's Top 10 reasons to get a massage
-Helps relieve chronic pain
-Stress Relief
-Train like an athlete, recover like an athlete
-Helps with MOBILITY/FLEXIBILITY
-Helps get blood flowing into muscles
-Breaks down scar tissue/adhesions
-Helps relieve pain
-Boost your immune system (read HERE)
-You deserve it
-Because it feels good, DUH!
Looking for a good massage now? Come in and see Shedara! Ask her about her specials too!
ian
