This week: Paleo / Zone Nutrition Class – Thursday, 21 Jan at 6pm
Next week: Wellness and Injury Prevention and Care with Dr. Eric McGraw of Active Care Chiropractic. See the link in the left column of our site. There’s no cost and Dr. McGraw has helped countless athletes recover from injuries and maintain their training. Thursday, 28 Jan at 7pm
CFW ReOpening / Jody McPherson & John Velandra Fundraiser
Saturday, Jan 30 from 11am – 3pm.
Free Cookout and workout with donation "buy in" competitions.
Open to the public… invite your friends, family, and co workers and help us raise money for the families of Jody and John.
Saturday morning brunch.
Over Head Squat: 20 – 10 – 5 – 20 – 10 – 5 (max effort sets)
4 rounds for time…
10 kb swings (24kg-M / 16kg-F)
25 meter sprint
Endurance: Choose one of the following, complete at 90% effort
Swim 10 minute
Bike 20 minutes
Run 6 minutes
Row 8 minutes
AM – Class at 6am
Hang (mid thigh) Snatch: 3 x 4
Snatch Drop: 3 x 3
CF Overhead Squat workout