A+ R A-

10/26/2013

There will be no Free Beginner Class today.

WOD:

In teams of 4 (2 males/2 females)

10 minutes to build up to a 5RM deadlift (2 barbells per group)

Score =  combined total weight


Rest 4 min


Buy in: 200m fireman carry

Partner #1 400m run

Partner #2 Sled drags (180#/135#)

Partner #3 Row for calories

Partner #4 Max. burpees

AMRAP in 20 min


Partners will switch stations when the runner returns

Score = combined total of calorie and burpees


Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with and let us know how we are doing. It helps us coach you better! Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter


Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!


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