Friday

A BIG warm welcome to our new elements class that started this week!

We've got a great new bunch joining the fam!

Brian, Andrew, Dan, Jimmy, Mike, Stephen, Adam, Tracy, Katie, and Bob!

Deadlift

65% x 5

70% x 5

75% x 3

80% x max reps

*compare reps to strength week #1

WOD

5 rounds:

6 Power Snatch 135/95

12  Weighted Step Ups 20in

CFU CLOSED SATURDAY due to the Hampton Roads All Girls WOD

Regular Hours Sunday 10-Noon

Christmas Party Friday the 14th, 7pm start time at the Hinkles! Address will be posted at the gym next week. If you'd like to do the ornament exchange but your name in the vase at the gym and we will draw names next Wednesday! 

This holiday season we will be collecting hats, gloves/mittens, scarves for children whose parents are incarcerated. Coach Joey will be taking our collections to the jail on Dec 20th. So from now until then please help those less fortunate than you :)  All donations must be new, not used.