Thursday, August 16th, 2012

Luke is headed back to Australia as of next week so if you see him around the gym make sure you give him a proper send off.

Workout of the Day

“Jack”
AMRAP in 20min
10 Push Press (115lb)
10 KB Swings (53lb)
10 Box Jumps (24″)

Session Notes
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Link Love
Read and Share – CrossFit Is Not For Everyone
Eat – Sweet Potato Hash with Fried Eggs

Seminar Series (Date Change!!!)
The Nutrition Seminar is this weekend on Sunday, August 19th instead of Saturday, the 18th. We still have spots available so go sign up on our calendar.

Business(Wo)Man Fran
Come join us, Aug 18th at 11am for the 3rd ANNUAL Businessman Fran event at CFCM.
RSVP HERE

Here are the details:
When: Aug 18th at the 11am standard WOD time
Who: ALL CFCM members and their friends are encouraged to come
What: Businessman Fran is the workout “Fran” performed in full business attire. and YES it’s the normal class hour so come dressed to impress.
What else: We will be having a potluck, BBQ and drinks after so come ready to party
Anything else?: Yes! Just come! You don’t have to workout, you can instead have fun with everyone else, eat some good food, and get to know the people of CFCM better.

There are only a few requirements.
1) You wear full business attire. This is not business casual people. 3-piece suits are expected.
2) You come ready to have fun, WOD will be scaled.

CLICK for Video