Our CFTW mascot “KONA” has been diagnosed with heart worms. We are going to have a fundraiser to try to get the funds to help this little player out. Kona is a rare white boxer. If you have met him you know he is the most well mannered dog ever. Our fundraiser is going to be on Sat. Feb 6th during our open gym from 11a.m. to 12p.m. The fundraiser will consist of a max effort deadlift pull. For every pound you pull we would like you to donate .10cents. I will donate a $1 for every pound that I pull. You can donate as much or as little as you would like. If you have never lifted for a cause then this is a great chance for you to come in and set a personal record. There is something about lifting for a cause that seems to make you stronger. If you are interested please write a comment. I look forward to seeing everyone there.
And I will do a better job of updating the website haters.
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Emilie has finished her 28 days of the CFTW version of the Velocity Diet. It’s been a hard month but she made it. There are quite a few other people at the gym doing it and seeing outrageous results. We will be doing a small interview with all the people doing it and hear first hand from them about the results they have seen. We will also hear about the strengths and weaknesses about the diet. This will be good to hear about mood swings and tips and tricks to help aid in satiety.
Weighted chin ups 4 x 10
A1. Dips 3 x 15
A2. Bent row 3 x 10 each arm
3 rounds of:
Prowler push “heavy” x 30 yds
Sprinter push up x 20
