WOD 7/15/10

5x3 - Deadlifts

Rest

500m Row
100m Sprint

rest 1 Min

300m Row
200m Sprint

rest 1 Min

100m Row
400m Run

Deadlifts up front. 5 sets of 3 reps, then MetCon. Again we are working in interval format to put you in the Phosphative and Glycotic pathways a bit more and keep output high.

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We will be kicking off another CFC Paleo Challenge starting August 1st. This is a 6 week challenge with a $20 buy-in. Allison will be running the show so if you are interested get ahold of her PRIOR to August 1st. We will be posting info about the challenge in the forum, so go there to get more info as we progress. If you are serious about better health, weight loss and improved fitness, then do this challenge. Don't be the person who doesn't do it then complains about not losing weight or be the wanker who does it half-assed and complains about no results. Be disciplined and enjoy the fun! You might win something green!

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Many of you in the afternoon class know Tricia Dodd. She is a constant, hard working fixture no matter what, but you already knew that. What you didn't know is that her younger sister, Laurie Dunlap is a combat medic currently deployed to Afghanistan. PFC Dunlap is going to be away from her family and home soil for a while and is doing a job many people wouldn't remotely have the guts to tackle. We at CFC are going to support Laurie and her unit by gathering donations to buy them the things they want/need on their wish list. Some of it is basic stuff, other things on the list are shades of home that bring comfort in a hard, gritty and hostile land far away from home. I am committed to making them one helluva care package and I am asking those of you out there who care to make a donation of any size to help out PFC Laurie Dunlap and her unit while they are gone. CFC is throwing down $100 to start this party off right. I don't care how much you can put in, something is better than nothing.

I will post the "Wish List" at the gym for all of you to check out. There will be a donation box at the gym you can drop some scrilla into if you feel like it. I will also be making up a PayPal donation link on the website to donate electronically for those of you who are not part of the gym or would rather do it that way. At the end of August, we will empty the coffers, hit the stores, and crate it up to go overseas.

I don't give a rat's ass what side of the political fence you are on or what your views on our current foreign combat policy is. This is about making a person feel better while they do the job they signed up for in an effort to help and protect others. I think we can all relate to that.

Are you in?

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