Tuesday, January 5, 2016

Check out our House Rules as we start a new year!
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Core Blast starts tonight 5:45pm-6:15pm! Core Blast will utilize a nonstop mix of great core exercises and powerful boot camp-style drills to blast your entire midsection. All levels are welcome – just be ready to give 100%!
**Please bring a yoga mat if you own one, otherwise we will have several mats available.
**For Gold Membership: each Core Class will count as a 1/2 class. Please plan to sign in every other time you attend so that you are only charged once per two core classes.
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December Referral Program: Special thanks to Kathleen & Emily O’Rourke and Chris Casales for referring friends in November!! We will do a drawing after the 5:30pm WOD to see who wins the free month of membership! Refer your friends, win free prizes (with top prize being free month of membership)! We now offer the free class every Tuesday at 6:30pm and Saturday at noon, invite your friend to WOD with you! Also – we encourage you to bring friends to the CFR7 2.0 Grand Opening event on Jan 16 (WODs at 9am, 10am, 11am and noon)!!
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The 2016 Nutrition Seminar and Challenge  kicks off tomorrow night! Don’t miss out on this great opportunity to dial in your nutrition with the support and guidance of your coaches and community.
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Free Skills Seminar this Saturday, January 9, at 1:15 pm. The focus will be kipping pull-ups, muscle ups, kipping HSPU and kipping ring dips (if time permits).
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20 mins to Find 1RM Clean and Jerk
 
10 min AMRAP:
10 hang power cleans Rx: 115/80 Fx: 95/65
10 push press Rx: 115/80 Fx: 95/65
20 sit-ups