Tuesday 10.8.13

5 rounds of:

40 seconds Max Double Unders
20 seconds Rest
40 seconds Max reps KB Swings (53/35)

20 seconds Rest
20 seconds Max reps Chest to Bar Pull Ups
10 seconds Rest

1) Deadlift (work to heavy unbroken 10)

2) Alternating Tabata

Ab Mat Sit Ups
Ring Dips

Rx’d + (70/53)

2) Every minute on the minute complete:

Minute 1- 1 Muscle Up
Minute 2-2 Muscle Ups
Minute 3-3 Muscle Ups
Continue as long as you are able

Letting Beauty Speak Up Itself-Video

Why You Should Fill Your Company With ‘Athletes’-Forbes Magazine

Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)

The “Shed The Winter Coat Before Winter Nutrition Challenge” will officially begin Monday, October 14th. Details about the challenge scoring system and teams will be posted by Wednesday.

-Teams will be two or three, (depending on number of participants)
-Teams will be selected by Monday, October 14th.
-Buy in $30-I know, seems high, but it does two things- A $30 investment in you health, your knowledge of how you should eat, consistent nutrition advice, and your new  body (more important, better health) and if your team wins the challenge, your team gets to split the whole pot.  So if 30 people enter the challenge, you split $900 dollars to spend on you new clothes to show off that new body.
-To participate in the challenge, you must participate in the before and after BOD POD testing. This is the gold standard in body composition testing. The Biggest Loser as well as NFL Combines use this style of measurments. The results will be used to determine our winners.  Pre test and Post test will each cost $30 per test.  Check Bodymetrics out

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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