May I have your attention please?

1. I hope you have all been thinking about your goals for 2017.  We are planning a 30 day nutrition challenge to keep us all on track so keep an eye out for that.  It will help us to get dialed in for the CrossFit OPEN which begins the end of February.  Whatever your goals are this year, your coaching staff is here to help.  All you have to do is ask! Use the acronym SMART goals for best results!

 

2. Here at CFE, we know that our best advertising is done by our members and we want to show you our appreciation for that.  So we have started a referral program.  If you, (a current member), refer a new client you will receive half off your next month's membership when the new client signs up and pays for their first month.  Please just be sure to tell them to put you down as their referral on their intake form and let one of us know so we can complete the bookkeeping.  Thank you in advance!

3. To celebrate the new year, we are offering new clients only half-off the month of January! See our ad in the Herald.  Please help us spread the word!

1/3/2017
CrossFit
Partner WOD
2 partners, one squatting one standing.  If you both find yourselves resting, standing at the top you must each do 3 burpees.  If you drop the bar, 5 burpees.
33 Back squat 135/95
33 Front squat 95/65
33 Overhead squat 95/65
33 Thrusters 95/65


Fit
3 rounds:
25 double unders
25 sit ups
Rest 1 minute
2 rounds:
25 double unders
25 sit ups
Rest 30 seconds
1 round:
25 double unders
25 sit ups