Thomas is holding strong throughout the dumbbell front squats during Wednesdays WOD!
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REMINDER: Make sure to save the date! We will be throwing our annual CFD Ugly sweater Party on Friday December 14th! Start getting your outfit ready. We are so excited to celebrate the Holidays with all of you!
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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!
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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!
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It’s Benchmark Friday!

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BENCHMARK WOD

“Barbara” or “Team Barbara”
Compare to 5/4/18
Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

*Rest precisely three minutes between each round.  For “Team Barbara”, grab a partner and split the reps however you choose. Only one person working at a time.

Advanced Team Option: Chest to bar pull-Ups, Bench Press (135/95), GHD Sit-Ups, Back Squat (75/55)

“I think if you exercise, your state of mind – my state of mind – is usually more at ease, ready for more mental challenges. Once I get the physical stuff out of the way it always seems like I have more calmness and better self-esteem.”

~Stone Gossard