There will be no classes tomorrow New Years Day. Monday 01/02/12 there will be no 6 am. All other classes will be at their scheduled time. Have a happy and safe New Year!
Archive for December, 2011
Happy Birthday Angela! We love you!
28x Ball slams (20#/14#)
28x Double unders
28x Deadlifts (225#/155#)
28x Split squats
28x Knees to elbows
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We will be adding a new class on Sundays at 10:00 am for those interested in joining CF Games practice. This advanced class will probably be designated to all skill practice, ex: muscle ups, handstand push up kipping and the iron cross! The games WODs will be posted weekly beginning in February. We NEED to get to work people!!! We may also add a Friday pm class for our games WOD practice. For those of you interested, please contact our newest Coach, Joey A. and/or put your name on the sign up sheet on the board at “the box.” Coach Joey has joined the CFM coaching team and will be assisting with us. Welcome aboard Joe!
30 Day Nutritional Weight Loss Challenge begins 01/07/12 MUST BE SIGNED UP/PAID BY JANUARY 1ST 2012 in order for prize money to calculated!!! We train our asses off! Let’s finally take performances to the next level.
Schedule is as follows: 01/07/12 Saturday 11:30am to 1:00 pm (weigh in, measurements, before photos & nutrition lecture, personal profile and distribution of books and recipes)
1/15/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!
01/22/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!
01/29/12 Sunday 9:00 am to 10:00 am will conclude our program with HIIT (High Intense Interval Training), final weigh in, measurements, after pictures and possible shirtless WODs.
CASH PRIZES will be based on the percentage of weight lost and prize money amount will be based on how many people enter contest. Cash prize for #1 Male and #1 Female winner. Second place male and female winner will receive one (1) free month of CrossFit and a T-shirt!
PLEASE JOIN US FOR THE POLAR BEAR JUMP in the ocean in Long Beach on Superbowl Sunday 2/5/12 around 12pm to show off our new HOT BODS! Speedos and Thong Bikinis are welcome!
ENTRY FEE FOR CHALLENGE: $199 for non-members (includes $59 value of 3 class foundations program)
$179 for members
You can do anything for 30 days. Questions? Classes will be lead by Coach Serious, assisted by Coach Cliff & Coach Audrey. Sign up with Audrey. email@example.com/914.980.8949 or 516.608.9389 (The BOX)
21x Sumo deadlift high pull (95#/65#)
15x Ring push-ups
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