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Thanks to Coach Robert for capturing this moment during the 7pm class. Well done yesterday, guys!

Reminders for this week:

Pick up chairs/tables.

Thursday will be the last day and the end of the “Squat” (Back Squat & Front Squat) Series that we have been doing for the month of December. So, if you have been consistent with that series, make sure you attend.

On Friday, we will be running. Please dress for the occasion and do not cherry pick!

And, Thanks to Lindsay Nosari, CFH Car Magnets are officially on sale just in time for holiday shopping  The magnets are $5.00 each and $1.00 from each magnet sold is going to be donated to St. Jude Children’s Research Hospital.

The magnets are on the shelf behind the front desk. There is an envelope labeled “CFH Magnet Money” taped to the white board when you first walk in. There is also a yellow piece of paper for you to write your name and how many magnets you buy so that we can keep track of how much money to donate to St. Jude. There are a few $5 bills in the envelope if you need change. Can’t wait to see CFH cars driving all around town!



5 Stations, 1 Minute at each x 3 Rounds

Row Calories

Kettlebell Swing #53/35

Wall Balls #20/10

SDLHP with KB #53/35

Slam Balls #20/10

Rest 1 minute after each round. 

Set a goal to achieve during each movement. For example, recall how many times we have done 10 Wall Balls OTM x 10 minutes and 10 KBS OTM x 10 minutes. This probably took you anywhere from 30-35 seconds. Start to think about this stuff prior to your workout. It will help you exponentially.



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