PARTY TIME

The CFFS Christmas Party will be held on December 20th from 6:00 pm until 12:00 am at the Knights of Columbus Hall, 644 E. Chandler Boulevard. The price will be $45.00 per person for appetizers, dinner, dessert and dancing.

There will be a coffee station and water station available during the event. There will be a cash bar at great K of C prices for those that would like something stronger.

The dinner menu will be posted on the whiteboard outside the gym shortly. We are using the same chef as last year with an updated menu, so you know the food will be outstanding.

Please sign up in the office before December 10 so that we have a head count for the chef. Cash and checks payable to Terry Monda would be appreciated.

Walk It Out

3 Rounds for Time:
150 ft Walking Lunges
30 Sit Ups
45 Double Unders

Updates and Workouts

We have lot’s of stuff to address before we get to the workouts so please make sure you read everything… Now you know… and knowing is half the battle.

HOLIDAY HOURS THIS WEEK:
We will be open regular hours Monday, Tuesday and Wednesday
Closed Thursday
Open 7 – 12 Friday
Open 7 – 12 Saturday

Holiday BF Challenge:
The Holiday BF Challenge has begun.

CFFS Christmas Party:
Please read the above info from Terry and Marilynn regarding the CFFS Christmas Party. All the details you need to know are listed there.

Adopt-a-Family Gift Giving:
I have again volunteered us to adopt some families in the area for Christmas. I will be posting the list of needs and gifts in the gym this week. Please sign up early so that we can make sure that all of the needs are met before the last minute. This has been something that was so important to me over the years and I have heard from many of you that it has become very important to you and your families over the years of doing it as well. This tradition is an amazing embodiment of what this community is all about.

Today’s Workout:
10 Min AMRAP:
3 Handstand Push Ups
6 Burpees
9 BB Thrusters 95/65

Strength and Endurance 11/24 – 11/30

Strength WOD’s:
Move onto week #3 of the program. Keep moving forward with this program. It is a very challenging one this time around but is very worth it in terms of skill and strength gains.

Endurance WOD’s:
Airdyne: 20 x 10 Calories Rest :20

Running: 3 x 1 Mile TT / Rest 5:00

Rowing: 10 x 200 m Row / Rest :30

Warm Up 11/24 – 11/30

400 m Run
25 PVC Pass Throughs
30 Plank Transitions
20 Landmine Twist
50 ft Walking Lunge w/ Instep Stretch
50 ft Leg Swing Knee Hug
15 Slam Ball (Heavy)

WALK INS WELCOME!!!

Listen Up…THE HOLIDAY BODY FAT CHALLENGE BEGINS TODAY!!! We DO have walk in spots available for the dunk tank. Please if you have been at all considering it or wanting to do it but haven’t yet registered online just come in and bring a swim suit and we will fit you in. The prize pool is getting bigger with every member we get in. Let’s make it huge.

Reminder that we will be closed Saturday for the CF Level 1 Class. There is a CrossFit Competition at CF Black Storm that we have a few girls competing in if you’re looking for some CF comradary.

1 Round for Time:
20 Burpees
20 Pull Ups
60 Wall Ball 20/14
20 Pull Ups
20 Burpees

ALMOST CHALLENGE TIME

Register for tomorrow’s Holiday Body Fat Challenge and come in ready to get started and to power through the holidays without losing track of your goals.

Reminder that we will be closed this Saturday to host a CrossFit Level 1 Certification.

2:00
75 Double Unders
Max Rep KB Swings 53/35

1:00 Rest

2:00
30 KB Swings 53/35
Max Rep Slam Ball 30/20

1:00 Rest

2:00
30 Slam Ball 30/20
Max Rep Double Unders

Legs Don’t Fail Me Now

Friday: HOLIDAY BODY FAT CHALLENGE….GET REGISTERED NOW!!!!!!!!!

Saturday: CLOSED FOR A LEVEL 1 CERT

3 Rounds for Time
15 Box Jumps
100 ft. Walking Lunge
400 m Run

 

Register for the CONTEST!!!

Make sure you get registered for the Holiday BF Challenge. FRIDAY IS THE DAY!!!!

5 Rounds for Time:
15 DB Sit Ups 45/25
10 Man Makers 45/25
5 Pull Ups

Benchmark Monday

The gym will be closed this weekend Saturday the 22nd. We are hosting a CrossFit Level 1 Seminar and are sending 5 of our own members through to become trainers.

Workout of the Day
“Elizabeth”
21-15-9 reps, for time:
Clean 135/95
Ring Dips

Strength and Endurance 11/17 – 11/23

Strength Program:
As many of you can see this new strength program is a big one and has a lot of new components to it. If there are things you are unsure of please be sure to ask and we will help you.

We are moving onto week #2 of the program.

Endurance Program:
Airdyne: 10 x 15 Calories AFAP Rest :30 between

Running: 3 x (800, 400, 200 m Run Rest 1:1 Ratio)

Rowing: 3 x 1,000 m Row Rest 2:1

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