01-01-10: Bring a Buddy

Make 2010 The Best Year Yet!

AM Endurance:

swim 1500

bike 10miles

run 5k

2 PM New Year's WOD

2 min max rep Push-up

2 min max rep Sit-up

2 min max calorie Row

coach/athlete then swap (you push, I push, you sit, I sit)

Bonus Round: pick 1 from each group 

Complete as many reps in 2 minutes of:
95/65 pound Front Squat, Overhead Squat, Thruster

Complete as many reps in 2 minutes as you can of:
95/65 pound Clean, Clean & Jerk, or Snatch

NOTICE: Newbies and guests will do: Airsquats and Shoulder Press

ECC Updates:

  1. Jan 1 Chilly Chili Run (see Hitek link For details), ECC 2:00 pm WOD
  2. Cycle Dates: Jan Sat 2, Sun 10, Sat 16, Sun 24, Jan Sat 30. Must have bike and bike trainer $10 for the month or $5 per.
  3. Monday Jan 4th: Foundation Concepts Course starts for new members   M -w- F @ 530
  4. Sat Jan 9th: CFM Grand Opening Charity Event (see CFM link for details)
  5. Sunday Jan 10th: Meeting, photos and Assessment WOD for 60 Day Fit Challenge
  6. Individual training option is also now available to allow members to be coached in a 1 to 1 setting.  Technique, Sports-Specific, Nutrition, Endurance programming exc. (see Concept Course and Coaching link for details)

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