6:30 pm FRIDAY CLASS CANCELLED THIS WEEK. Please plan accordingly.
CHRISTMAS WEEK SCHEDULE:
Monday Dec 22 & Tuesday Dec 23 = Normal Class Times.
Wednesday Dec 24 = 6,7,9 am & Noon ONLY
Thursday, December 25 = CLOSED
Friday Dec 26 = CLOSED
Saturday Dec 27 = 9 & 10 am Classes.
Sunday Dec 28 = CFB 4th Annual Throwdown. 9 am – Noon. Sign up!
NEW SHIRTS ARE IN: $25.
NEW HATS ARE IN: $20
NEW JUMP ROPES ARE IN: $25
An important date coming up team:
Sunday, December 28th – CFB’s 4th Annual CFB Throw Down. Our in house CrossFit competition. Gets bigger and better each year!
This year there will be added incentive to perform well as you will not only be working for yourself but also representing your usual class time. All scores will be tallied and averaged out to find the best class time of the GYM. PRIZES GALORE. REPRESENT!
Hey guys so a few of you have noticed the extra activity and construction down the back rooms. We are pleased to announce the addition of two Massage Therapists at CFB.
Have you booked a massage from the MTs yet?
To make a reservation email Cortney and Jessica at: firstname.lastname@example.org
Prices are as follows:
1st time: 60 mins = 50$ 90 mins =75$ 120 approved request only for 1st time = 100$
After 1st time: 60$, 90$, 110$
House calls: 75$, 110$, 145$
Sign in Link:
Member Profile Today. The human Xmas Tree, Jeff Carroll.
Super hero but I moonlight as an Electrical Engineer
USUAL CLASS TIME?
Usually 7am but over the last month or so I’ve been going to 6:30pm.
HOW LONG HAVE YOU BEEN DOING CROSSFIT?
I’ve been coming to CFB for three years now.
HOW DID YOU HEAR ABOUT CROSSFIT & CFB?
Tommy introduced me to Crossfit. We used to do workouts on our own before he got me to join the CFB crew.
SOMETHING THAT PEOPLE MAY NOT KNOW ABOUT YOU?
I like numbers and puzzles and math problems. I’m basically a giant nerd but I don’t think that is really unknown.
WHAT ARE SOME OF THE CHANGES THAT YOU HAVE NOTICED SINCE STARTING CROSSFIT?
All of my other activities are easier and more fun due to the added strength and endurance from Crossfit. I’m not as flexible as I once was but I don’t know if that’s from Crossfit or just getting old.
WHAT GOALS ARE YOU WORKING ON? PISTOLS? PULL-UPS, HANDSTAND? ETC.
Ring dips and pretty much anything overhead. My noodle arms just aren’t that strong. I’d really like to be able to walk around on my hands too.
OUTSIDE OF CFB, WHAT KEEPS YOU BUSY? – OTHER HOBBIES?
Well saving the world’s problems does take up most my time but after that, volleyball, softball, running, swimming, scuba diving, skiing, camping, reading, eating, drinking beer, laying on the couch, I do like to binge watch TV series on Netflix.
FAVOURITE MUSIC TO WORKOUT TO?
I like a nice variety of punk, metal, hip hop, classic rock, pop, reggae; I guess pretty much everything except country. Nobody wants to hear about their dog running away while they are trying to do some squats.
WHAT COACH IN YOUR OPINION PLAYS THE BEST MUSIC?
He hasn’t had a chance to prove himself in a workout but I think DJ No Requests has a lot of promise. After that I would say Jason.
WHAT IS ONE PIECE OF ADVICE YOU WOULD GIVE FOR PEOPLE THINKING OF TRYING CROSSFIT / CFB?
Don’t get caught up with the amount of weight you’re lifting. Focus on form first. Once you have good technique you can add the weight safely with less chance of injury. Just have fun and enjoy it!
Thanks Jeff. Outstanding Xmas Party Attire!
1. Split Jerks: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%. (12 mins)
2. 15 min AMRAP Of:
5 Muscle Ups / Bar Muscle Ups / 15 Pull Ups
10 Thrusters (135/95)
50 Double Unders