Bring a Friend!
You don’t have to carry your friends here, just ask them to come!
Welcome to Bring a Friend Week! That’s right, every day this week we want you to convince a friend to come with you. This is your time to show off and spread the word about how awesome CrossFit and CFBC are! We are also kicking off our new referral program this week. Get your friend or family member to sign up for Foundations and get one month for free. If you get a current CrossFitter to join us, we will give you a free month after they have stuck it out for 3 months.
The new mats and platforms are down. It looks really good and will add a ton of space to the gym floor. This was something we have been planning out for a while, but you guys also requested this in the survey. You asked and we delivered! We will be adding and changing more things, per your request, in the next few months. If you haven’t sent in your survey, do it today. We need your feedback.
Workout of the Day (WOD) 11/18/13:
Overhead Squat 1-1-1-1-1
Then,
3 Rounds(10 min cap) for time: (2010 North West Regional Event 1)
- 10 Overhead Squats (135,95)(95,65)(55,35)
- 50 Double Unders
*Post overhead squat weights and metcon times to comments.
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