9.7.12

IT’S FRIDAY!!!!!!!!!!!!!!!!! HOORAY!!!

It has been such a great day! Pretty busy in here this morning and it will continue when you get  in here too 🙂

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We want to go over our “CFW Rules” for those who forget and those of you who are new!

CFW RULES: 
  1. LEAVE YOUR EGO AT THE DOOR.  100 BURPEES PENALTY. (Members feel free to remind other members :))
  2. BE ON-TIME. 5 BURPEES PER MINUTE YOU ARE LATE, SERIOUSLY.
  3. CLEAN UP ALL EQUIPMENT USED, 25 BURPEE PENALTY. 
  4. BRING YOUR “A” GAME TO EVERY WOD.
  5. MEN-PUT THE TOILET SEAT DOWN WHEN YOU ARE FINISHED, 25 BURPEE PENALTY.

*Note: we do not have anyone walking around policing these rules. Just do the according punishment, so other members can see, and continue on!

These rules will be posted at the box for everyone to see and read over and over again! (Your Welcome ;))

Also, we have received our newest Stronger-Faster-Healthier order a few days ago! We have recovery protein powder (post workout) sample packets in Chocolate and Vanilla, we have 32oz bags of the recovery protein powder, and liquid flavored fish oil (a lot better for you than the capsules)! All of that good stuff is in the front room near your log books!  Ask Jeremy if you should be using any of these products!

See you shortly guys!

SWOD: 
Power Snatch 5×3 
WOD:
“HELEN”
3  rounds for time:
400m Run
21 Kettle Bell Swings 
12 Pull-Ups
*Bonus- Evil Wheels

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