Happy New Year!

Today’s Schedule:
12p and 5:30p ONLY

1. 30 Day Challenge – No Grains …. Starts Jan 7th. Details to follow.
2. In House Team Comp registration will be up this week and posted in our online Group.

1. Jan 5th – CFF One Year celebration. Starts at gym in the AM for a workout for all. Continues in the afternoon, at The Fuse Bistro. Everyone welcome for WOD. Only members welcome at The Fuse.
2. Feb 23rd – In House Team Comp. members only. All levels should participate.

New Years Midnight WOD – 2013. Tradition is growing!

Today’s Programming: Full Details on white board. Fitness / Performance:
MAP Training – Sustainability
^ using GOATs

1. Back Squat 5-3-2-1-1-1
2. “Tester”
30 Front Squats (115/75)
500m Row
3. GOAT Training

Competing Sunday:
1. Rest Day

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