We will not be meeting at Fox and Hound due to the postponement of the CF Games on ESPN
CFW will host a nutrition seminar Thursday, October 6th at 6:30 pm. We will be closing the gym early on that day. If you are interested in losing weight or just feeling healthier come and learn the details of the Paleo diet explained in an easy to understand way. The cost for the seminar is $40 and is well worth the money.
We had a great turnout Monday for the deadlift max with 85 names on the board! It’s great to see that kind of participation and effort from our members. Of the 85 who completed the max, 29 men lifted over 375 lbs and 20 women lifted over 185 lbs! A few numbers that stand out are Chip Bullock’s huge PR at 430 lbs and Renee Coffey pulling 230 lbs, nearly twice her bodyweight. Both are at the gym at least 4 days per week, and sometimes twice a day. They are a testament to what hard work and dedication at the gym will do for you. You would be hard pressed to find a Crossfit gym with a group of people who put up numbers like all of you have, congratulations to everyone. Continue to stick with our strength-based programming, and you will all continue to reap the benefits.
Team WOD #4
30 Clean and Jerk (135/95)
30 Snatches (115/75)
*Score is total time
*You must change your weights yourself
*For every 10 lbs you scale the weight add 1 min to total time