Monday

Look at this Bar Bendin Babe!!

Emily hard at work!

Next Bend the Bar is at CFU!

Happy December everyone!!!
This month we are going to start up a strength cycle, so please be as consistent as possible during the week and try and get in each strength day. We are basing the cycle off of Ben Bergeron's strength program. We currently follow his competitor programming for our competitor class and because we aren't sure when the next barbell club will be we want to run everyone through this program while it's cold out and we won't be running around outside as much. I recommend getting a journal if you don't have one already to record your lifts.

Front Squats
3x 10 across (same weight)

Romanian Deadlift
3x 8-12 across

WOD
Open WOD 11.1
10min AMRAP
30 Double Unders
15 Power Snatch 75/55

**NEWS**
Angel Tree Donations Due Dec 5th: Must be new, unwrapped clothing items (sizes are at CFU, or look back to last weeks photo)
Donations for the little girl in Citadels classroom due Dec 12th: new/used clothing, food, toys (needs winter clothing)
We also have a toy drive bin at CFU, new toys/unwrapped

Brian's Going Away/Holiday Party
All payments are due Dec 11th. 30.00 per person. You can bring check or cash or pay on PAYPAL. If you pay on PAYPAL please send money to jaquelynkayfitness@hotmail.com and click 'sending to friends/family' so that it does not charge me a fee--100% is going toward the party and the 1.50 it charges makes a huge difference...thank you!
The 30.00 will go toward food AND drinks! Come celebrate the end to a wonderful year and see Coach Brian off. He has been a wonderful part of CFU since we opened and was our very first coach!
Party is Dec 28th 6pm at One Fish Two Fish in Virginia Beach
BE THERE!

Congrats to Dawn Nordstrom for being picked from our drawing of Lurong participants! She won a FREE membership for Dec for sticking with the Lurong and working hard throughout all 8 weeks....well deserved!!!