Tuesday

Ryan Smith, 2nd place at Bend the Bar #3!

Bend the Bar #4 at CFU <---check it out!

Bench Press: Establish a 1RM (20min)

Super Set
2 Rounds:
6-8 Reps Strict Bent Over Row
6-8 Reps Strict Pull Ups
6-8 Reps Strict HSPU

WOD: 
12 min AMRAP:
12 Burpees
12 T2B

**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!