We didn’t need many words to express our love for rowing:)

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Announcements

* Grand Opening Thursday December 12th.… come on out and meet the rest of the other CF2S athletes! If you are attending please let us know f you are bringing a guest so we can plan accordingly! Thanks:)

* Christmas Gift Certificates are available for friends and family, 1 month membership for only $65 valued at $165….must use by January 15th!

* For the month of December if you refer a friend to CF2S, and they join you will receive half off one family  membership dues for the month of January!

*This month we will start to prepare our goals for the new year. We would like all members to write them down and turn them in to the front desk, along with circumference measurements of abdomen, hips and weight on the scale . Also if you have not taken a before picture, please let us know so we can take your picture.

Workout

Front Squat 5-5-3-3-1-1-1

3 min rest

3 rounds for time of: 20 Wall Balls Run, 100 m