Friday December 28, 2018

Sometimes you just need a hug!

Happy Birthday Candice!

Attention, the schedule for next week will be as follows: Monday (New Years Eve) we will run the 6am, 8am, 9:30am, and noon WOD’s, there will be NO evening WOD’s on Monday. Tuesday (New Years Day) we will run an 8am, and 10am WOD. The rest of the week will be the regular schedule. Thanks for understanding, and we hope you all have a Happy New Year!
We are excited to announce that we will be starting our New Year Nutrition Challenge Monday January 14th! This will be a 6 week Paleo/Zone challenge with a $50 buy in. We will announce more details in the next few weeks. make sure to get your name on the board ASAP!

Dexa Body is coming to CFD January 11th! 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. Click the link to get your appointment set!


Snatch Complex
Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees 🙂
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees 🙂
20 Squat Snatches (95/65)

“The great thing about getting older is that you don’t lose all the other ages you’ve been.”

~Madeleine L’Engle

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