Wednesday: It's Halloween Dress up!

"Do More, Suck Less"

There's so much more to being fit than signing up for a gym membership. 

This must be a lifestyle. There should never be an excuse that you "don't have time" to workout....

just like you get up to work because you have to, or schedule appointments for the dentist/doctor because you have to. Working out should be no different. We do it because we have to.

We have to keep our bodies moving, healthy, strong, fit.....to live longer lives...to do more, and suck less. Keep on putting in the work guys...those of you guys that are consistent in the gym are reaping benefits---those of you not---time to stop slackin! 

Now....many of us find it easy to get in the gym and work hard but don't know what to eat. We all know that abs are made in the kitchen! Top performance comes from nutrition and training....and for those of us that only care about aesthetics...that's 90% of what you are eating! 

Nutrition Seminar coming soon....stay tuned!

**We are going to be establishing some 1rep max lifts in the next two weeks so please try to make it to the gym to establish these. You will need a current 1rep max for the strength program we will be implementing. For those of you serious about gaining strength you will make up missed strength WOD's during open gym times.

HALLOWEEN WOD

WOD

SPOOOKY Strict Press

1-1-1-1-1-1-1

Then...

3 Rounds:

15 Raise the Dead Push Press 135/95#

200m Run for your life! 

15 Dead Man Hanging Strict Pull Ups

200m Run for your life!

NEWS/FUN STUFF/EVENTS

MOVIE NIGHT FRIDAY!! 7pm at CFU! There will be NO BEGINNER CLASS ON FRIDAY NIGHT. Bring paleo snacks/drinks

SATURDAY 11am-1pm SELF DEFENSE with Coach Brock! 20$. Non Members welcome for 30$.

Come learn how to kick ass in the name of self defense! 

NO OPEN GYM ON SATURDAY: We will only have the 9am class and everyone is welcome to come....beginners and all! 

WOD of Appreciation for a Chesapeake FireFighter at CF Chesapeake on Sunday.