#3 is the WINNER!

By: 321go 1 Comment

IMG_0138 IMG_0139 

Everyone was so excited to run with the Med ball over their head! (KEVIN LIKES TO CHEAT)

The shirt competition is over! We had #3 as the winner! and a tie for second between #1 and #2. I have decided that all 3 shirts will be available.  Because honestly who only wants one CFC SHIRT!?  So I will be printing these off and sign up sheets will be in the gym.  Sign up for the size and pay ahead of time.  Each shirt will be a different price and the prices will be on the sheets.   The last day to order will be FRIDAY!

Halloween Image 
Halloween Party October 31st.  Come dressed up as a Super Hero that you yourself have invented.  The decorations are going to be totally crazy you won't want to miss it.  (Thanks Janis for giving us a huge hand on the party decor). 

Tuesday WOD

Donkey Kicks 


Split Jerks (Use the bar. L leg + R leg = 2 reps)

12-11-10 - 9 – 8 - 7 - 6 - 5 – 4 – 3 – 2 – 1

Cool Down 

Wall Walks 8 • 6 • 6 

Advanced • Intermediate • Foundational
Scale to capabilities


  1. Great pics!
    Sweet! I can do this at work, albeit with dumbbells…

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