December 1, 2011

**Starting next week the 6am CF class will now be on Mon-Wed-Fri only**

This Saturday is the 5k Santa Run! Click the event link on the right for more info or clickhere to register now!

The Paleo/Zone diet challenge ends next week! You can weigh in startin monday. Next weeks WODS will be as follows: Mon-“Helen”. Tues-Back Squat, Clean & Jerk. Wed-“Fran”. Thurs-“D.T.”. Fri-“Murph”

Work Out of the Day“Flex Capacitor”For time:100 ball slams, 30/20lbs100 box jumps, 24/20″100 cal row100 situpsPost time to beyond the whiteboard.Skill:  Deadlift, double under


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