HAPPY MONDAY!!!

Coach Brit and Coach Hailey cheered Ryan on all day Saturday

to his 4th place finish at SuperFit Rubicon! 

WAY TO GO RYAN!!! Looks like you had a great support team :) 

Deficit Deadlift
Standing on 45# plates, if you are short you may need 15# or 25# plus the 45#
Work up to a 3 Rep sumo or regular deadlift

High Bar Pause (back) Squats
Hold 2 seconds in bottom position
3 sets of 6 heavy

WOD
OH SHIT ANNIE
50-40-30-20-10
Double Unders
Sit Ups
*Stop and do 5 Burpees Every minute
*x2 for singles
*15 min CAP


*NEWS*PLEASE READ*
If you are planning on coming to Brian's going Away PARTY at One Fish Two Fish in Virginia Beach on Dec 28th I need all money turned in BY WEDNESDAY this week. $30.00 per person to include food and drinks! Come enjoy our CFU fam, celebrate Coach Brian's awesome two years as our CFU coach and say good-bye before he heads to California.  We hope to see you there!
Here is our guest list so far:
GUEST LIST

We have the rest of this week to accept donations for Citadel's student who is in need of warm clothing. She is a size 2T and is in need of things that will fit her now, new or used. Citadel will also be taking food and toys as well!
And our Nobleman Toy Drive is still going on this week, new and unwrapped toys.
Thank you all!!!



HOLIDAY HOURS
Christmas Eve 9am WOD Open Gym 10am-Noon
Christmas Day CLOSED
Dec 26th (Thursday) Open Gym Only 11am-1pm
Dec 27th (Friday) Back to Normal Hours!!
Dec 31st New Years Eve NO 5:30pm or 6:30pm classes 
Jan 1st Open Gym 2pm-4:30pm 4:30 PM CLASS ONLY