Tuesday 2010 01 26

Skill: Practice for 5 minutes (Pick One)

• Hand Stand
• L – Sit Hold

 WOD:

     21 – 15 – 9 for time of:

• Thrusters (95#/75#)
• Box Jumps (24/20)

Let’s go Hard and Fast……3…..2…..1…..GO!!!

(You MUST ENTER and TAKE the RISK)

1. FRAN for those of you that don’t know is one of the most notable WODs in CF. If you do it to the CF standard, hard and fast, it is one of the most brutal WODs there is, but FUN! So until we get our pull       up bars built again, we will do different variations of FRAN so you can get used to the intensity. Just work hard and try no tto miss to many days of CF. Research shows that with in 3 days of not doing any kind of endurance movements, your cardio will drop drmatically and strentgh will start to decline at about 5 to 7 days of inactivity. So stay active as much as possible and eat healthy remember: IF YOU CAN HUNT IT, CATCH IT, GROW IT….THEN YOU CAN EAT IT.!

2. This week willbe the last week that new members will get to take advantage of the promotional fee of $80 for unlimited classes per week. Starting Monday we will start our regular fees. We will be having another and the last Saturday (8 am to 12 pm) On-Ramp this Saturday. So I highly encourage our currently athletes if you have friends or family that would like to join or try it, come this week. There will be no exceptions. NO MEANS NO, DO NOT EVEN ASK.

3. We might be painting again this weekend. If anyone could volunteer to help us prep and move equipment around. Also we could use some black paint for ceiling and special black paint for floor. Let us know if anyone can help us with that, we can work something out with you. Come see us.

4. We will be having T-Shirts for sale, hopefully they will be done today. They will be for $25, part of the money will go towards a community program I am currently involved with. We are to hold  a parent retreat sometime next month. They have asked me to present several topics, such as drugs, alcohol, violence prevention, leadership, and health and wellness.  This is just the first of many community events I will be involved with and if anyone would like to help out ir has ideas, let me know, email me or talk to me after class.

5. Grand Opening: We are planning a Grand Opening towards the end of the month of February. We hope to have our facility painted by then and some more equipment. We have some ideas on what we want to do. If you all don’t know one of our coaches, Raul, plays in a real good band, so they might play that day and one of our athletes who was featured last week also is a very good singer, so she might performed as well. Our goal is to invite people from the community and donate while they have a sample work out. The proceeds will also go towards helping our less fortunate community members. If any of you would like to help, have an idea for the event, have some media contacts, and such please let us know and we can plan the event very well.

Thank you all for being such good athletes and we hope to keep you in our family for yers to come.

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