Monday 160118
Martin Luther King, Jr Day

"We must learn to live together as brothers or perish together as fools.

Love is the only force capable of transforming an enemy into friend.

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that."

Modified Gym Hours for the Monday holiday:
AM hours normal
PM Gym closed (use Tuesday evening Open Gym hours to make up if desired!)

Spend the first 20minutes progressing to your 5RM Deadlift. 
Then together:
400m Walking lunges.

Post 5RM and time for lunges to board.

Tuesday 160119

Skills with Marcie and open gym.  Make-up Monday WOD if missed.

Wednesday 160120

OH Squats 95/65
Strict Toes-2-bar

Post time and load

Thursday 160121

For time:
21 cal row
15 Power snatch 115/85
9 Bar facing burpees
15 Thrusters 115/85
21 cal row

Post time.

Friday 160122

No 6:30pm class on Fridays

Snowmageddon 2016 BUDDY WOD
Buddy A 20 sec work while Buddy B rests, switch, repeat for 8 complete cycles.
Move through each of 6 stations, no additional rest. 32 minute WOD
Score is Total reps.
KBS-Russian, 1.5/1.0
HR Pushups
SDHP 1.5/1.0
Air Squats
Strict Pullups

Post total reps for buddy team.
If snowed out of Gym, do on your own using these Body Weight Subs:
Jump squat
HR Pushups
Air squats
Mountain climbers (not a similar sub)

Watch for the Snow schedule on the Announcement bar and Blog and FaceBook Page.  

Saturday 160123



February Foundations Classes

CFB will have two Foundations classes for anyone who is interested in dialing into some of the best fitness you've ever achieved. These classes are free and with out obligation. You will learn about our gym, the programming, and the way we adjust fitness to every member's ability level.  You will also learn a few skills and get some exercise to sample out methodology.  So show up on time and in comfy clothes.  No rsvp is required, but it is appreciated!  You may text your intention to 828-553-7860 24 hours a day.  Hope to see everyone there!!
Tuesday, Feb. 9, 5:30-7:30pm
Saturday, Feb. 27, 9-11am