A few updates:

"Goldie" is the newest addition to the CFE repertoire!  I will bring her in tomorrow.  Just another reminder that we have added a 530am class on Fridays and have seen a good turn out so far!  We are entering flu season so please get into the habit of wiping down your equipment.  If you weren't aware, Coach Coltin had surgery on his shoulder Thursday and I'm pleased to report that he is recovering well.  We miss him already!  Lastly, we (the Cooks) raise chickens and have fresh, healthy eggs for sale in the back fridge.  18 packs are $5 and payment can be left in the envelope on the fridge.  NO IOU's please!  That is all.


3x5 Back Squat @75%

3x5 Bench Press @ 75%



Double unders

GHD sit ups

Alternate movements for 16 minutes

Row 1000 m