WOD- Thursday, October 23, 2014

Gina Espenschied

Gina Espenschied

Skillwork:

Pick 2 “Goats”, then

EMOTM for 20 minutes
Odds: 1st Goat
Evens: 2nd Goat

Metcon:

6 min AMRAP
5 Toes to bar
10 Front Squats (135/95)

SIGN UP

Reminder: 5:00am class- please sign up before 9:00pm the night before and cancel no later than 4:00am. 6:00am class- please sign up no later than 10:00pm the night before and cancel no later than 5:00am (if there isn’t a 5:00am class). Thanks.

6 Surprising Health Benefits of Pumpkin

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Burpees For Breathers night- Friday at 6:30pm. We will be doing a special burpee WOD to raise money for the Theodore D. Carl Memorial Scholarship fund (in memory of Amanda’s father) and the American Lung Association. We are asking for a $10 buy-in (paid at the gym) which goes to the Scholarship fund and also go to our team page and register with our team, where the additional proceeds will go to the American Lung Association. Wear teal on Friday night (the official color of the American Lung Association and the LUNG FORCE Walk). Stay after the burpee WOD for a bite to eat and feel free to BYOB!

Also join us at the LUNG FORCE Walk, November 16 in Rehoboth!

This fundraiser has a personal meaning for John and Jill too. Jill’s mom passed away from lung cancer at the age of 57. We are happy to be able to support the ALA and Amanda’s scholarship fund.

This fundraiser has a personal meaning for John and Jill too. Jill’s mom passed away from lung cancer at the age of 57. We are happy to be able to support the ALA and Amanda’s scholarship fund.

WOD- Tuesday, October 21, 2014

Monday Mobility with Mike

Monday Mobility with Mike

TWO STRENGTH TUESDAY

5 rounds of:
2 Deadlifts (315/215)
1 Strict Pull-up
3 Deadlifts (315/215)
2 Strict Pull-ups
4 Deadlifts (315/215)
3 Strict Pull-ups

SIGN UP

Burpees for Breathers night is Friday, October 24 at 6:30pm. See the previous post for more details.

2014_SFH_black transparentIf anyone needs Stronger Faster Healthier Pure, Recovery or Push, let us know by 3:00pm Tuesday.

Burpee for Breathers Night!!

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Join us for a special Burpee night this Friday, October 24 at 6:30pm! It is part of the Burpee For Breathers Competition. There will be a prize for the member that does the most burpees! Sign up on MINDBODY!

We are asking for a $10 buy-in (paid at the gym) which will go directly to the Theodore D. Carl Memorial Scholarship fund (then go to our team page and register with our team where the additional proceeds will go to the American Lung Association). Our member Amanda, established the scholarship fund in memory of her father. It will award a high school senior a scholarship to attend a four-year institution next year. Amanda’s father passed away suddenly last year, ten days after being diagnosed with lung cancer (he was a non-smoker for close to thirty years).

“My father believed deeply in being honest, giving back to others, and always striving to make a difference. Even if you didn’t know him, we are sure you can appreciate these tremendous values. Where others might talk the talk, he walked the walk every single day of his life and he was and will always be a model for how I chooses to live her own life. His personal motto was, ‘Remember, each one of us can make a difference every day’. -Amanda

Please join us in making a difference, by participating in this contest.

We are also participating in the LUNG FORCE Walk November 16, 2014 in Rehoboth! We would love to have a CFTH group at the Walk!

WOD- Monday, October 20, 2014

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Strength/Skillwork:
For time:
Row 1000m

Metcon:

15 min AMRAP
10 OH Squats (135/95)
10 Box Jumps (24/20)

SIGN UP

Join us Friday, October 24 at 6:30pm for a special burpee WOD. Sign up for Burpees for Breathers and raise money for the American Lung Association and the Theodore D. Carl Memorial Scholarship fund (created in memory of Amanda’s father who passed away from lung cancer). We will be posting the information about the competition again.

Congratulations to Marji, Christine, Lisa and Amanda on completing the Hershey Half Marathon relay!

Congratulations to Marji, Christine, Lisa and Amanda on completing the Hershey Half Marathon relay!