Justin and Estee are another great example of a couple hard at work. The couple that gets fit together sticks together!
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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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WOD

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

Score is Slowest and fastest Round

“Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words of encouragement, or destructively using words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.”

~Yehuda Berg