Thursday January 10, 2019
January 9, 2019
Saturday January 12, 2019
January 11, 2019

Dan and Carson are working through the Dumbbell Snatches of Thursdays WOD!
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It’s Benchmark Friday!

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We are excited to announce that we will be starting the New Year Nutrition Challenge on Monday January 14th! The Challenge will run from the 14th until Sunday February 24th! It will be a Paleo/Zone challenge based on points. There will be a $50 buy in that will be distributed to the participants that earned enough points and showed the most improvement by the end. Please put your name on the board and set a time to get your before stats taken with Hillari/Mauree if you are interested in participating! 
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Dexa Body is coming to CFD January 11th, thats today! this is a great way to see where you’re body fat is at starting out 2019 and the beginning of the Nutrition Challenge. One test is $47 and two are $75. We need you to Click the link to get your appointment set ASAP!
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BENCHMARK WOD

“Fight Gone Bad!”
Compare to 9/28/18
Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“To live happily is an inward power of the soul.”

~Marcus Aurelius