Monday 12-2-2013

Where did November go?!?!?! Time is flying by! We have some big events coming up this month. Next weekend we will have several athletes competing in The Garage Games: Christmas Chaos being held here at the 4 States Fairgrounds on Saturday Dec 14th. Come on out and cheer these ladies and gentlemen on! The event is still looking for volunteers to help judge and run the competition. If you’re interested in helping out that day then go online to the Garage Games website and register to volunteer under the Christmas Chaos event. That night, on Dec 14th, we will be having our CFT Christmas Party! Check out the event and details on Facebook.¬†

Starting today we will begin an endurance program that will train for and lead into the Run The Line Half Marathon race being held on February 16th. This will be a separate program from the general class. At the event individuals can run the full race or teams of 2 can run 1/2 the race each, completing the half marathon together. If you wish to follow the program and get ready for this event, please get with one of the trainers on details of the program. (You will follow either the general programming or Endurance, not both)

Warm Up


7 Rounds For Time:

3 Thrusters @ 75% Bodyweight

5 Strict Pulls Ups

Cash Out:

Tabata Sit Ups

500m Row


4 x 400m

Rest 1 Min between runs

Keep splits within 3-5 seconds

*30 Burpees for inconsistent splits