Thursday, December 18, 2014

17th December 2014 by Mike

W.O.D.

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

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Friday WOD – 12 Days of Christmas is anot her long standing tradition at CFGB – it is a long work out so plan ahead on Friday!! Please be on time.

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Wednesday, December 24th – 9am class only

Thursday, December 25th – closed

Friday, December 26th – 9am only

Regular class schedule on Dec. 27th, 28th, 29th and 30th.

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Wednesday, December 31st – 9am only MURPH!!! Ring in the new year the right way!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday, December 17, 2014

16th December 2014 by Mike

W.O.D.

Overhead Squats 3-3-3-3-3

Challenge
Max Rep Wall Balls (1 set)

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Holiday Hours

Wednesday, December 24th – 9am class only

Thursday, December 25th – closed

Friday, December 26th – 9am only

Wednesday, December 31st – 9am only MURPH!!! Ring in the new year the right way!

Tuesday, December 16, 2014

15th December 2014 by Mike

 

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New Intro Classes begin Monday, January 5th. Classes will run every Monday & Wednesday at 6pm and Tuesday & Thursday at 10am. Buy a gift certificate for that special friend/loved one and the month of January of intro classes is only $99. A great start in the new year!

W.O.D.

20 Minute a.m.r.a.p.

10 Chest to Bar Pull

20 Back Squats, 95#/65#

30 Double Unders

Monday, December 15, 2014

14th December 2014 by Mike

Happy Happy Birthday to Cindy Coach!! Have a great day!!!

W.O.D.

Love holiday traditions and this one goes back several years now. Nothing says Happy Hanukkah like a double tabata!

“Tabata Your Hanukkah”
Tabata Sumo-Deadlift High-Pulls
Tabata Wall Ball Shots

It’s only 8 minutes. What could be so bad?

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Sunday, December 14, 2014

13th December 2014 by Mike

Upcoming dates to remember and holiday schedule!!!

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Monday, December 15th –  W.O.D. Tabata your Hanukkah

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Friday, December 19th – W.O.D. Twelve Days of Christmas

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Wednesday, December 24th – 9am class only

Thursday, December 25th – closed

Friday, December 26th – 9am only

Regular class schedule on Dec. 27th, 28th, 29th and 30th.

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Wednesday, December 31st – 9am only MURPH!!! Ring in the new year the right way!

W.O.D.

For time:
1.5/1-pood kettlebell swings, 75 reps
Run 1 mile/Row 2k
1.5/1-pood kettlebell swings, 75 reps

 The minute you settle for less than you deserve, you get even less than you settled for.Maureen Dowd