If you are coming out to the Grand Opening, make sur you where your CF2S shirt! I would like to get a pic of all the members!

Lets stay mentally tough through this winter season! ( Its all about attitude) Is yours one of complaining or do you look at adversity at a way to get stronger mentally, spiritually, and physically:)

Special Announcement:  (December Challenge)

I was just thinking and thought that it would be a great idea to have a rowing challenge for the remainder of the month! If you are able to row 30,000 meters by the end of the month you will get a prize (TBA) from CF2S. Are you in? Well I am! This does include the warm up meters that I have you do as well. This will help us keep off the holiday food! Remember without a goal discipline is self punishment. well we have our goal so lets get started! Any free time that you have to make it down to the gym….even when there are not classes just let Anna Marie or myself look at your meters after you row and we will keep a running meter,  till the end of the month.  3…2…1…Go!

 

 

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

1 rounds for time of: Row, 500 m 40 Air Squats 30 Kettlebell Swings 20 Sit-up (butterfly)s

rest 5min

For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats