Sad news: Tony is leaving us to travel for a bit then off to Columbia….we will miss him! If you want to see Tony before he leaves us, make sure to come train at the 5pm tomorrow!
Juniors Summer Strength & Conditioning Program:
We are offering a Juniors Strength & Conditioning Session at the gym from June 16th to August 13th on Wednesday’s and Friday’s from 9:30-11:00am. This will be open to anyone ages 12-17 and will focus on the basics of strength training and cardiovascular conditioning.
The cost of the 2 month program is $250 and will be open to a maximum of 10 juniors on a first come, first served basis.
Girls Nite Out
Wednesday Nite is CFWG Girls Nite Out at Rock Bottom Brewery 6pm!!!
Today’s WOD:
“Ivan the Terrible:
Jump Rope 90 Seconds, then:
50,40,30,20,10
Lunges
Pushups
Situps
Jump Rope 90 Seconds between each Set (total of 5 times)
Well it WAS terrible for me but thanks to Audra’s encouragement, I did finish—- Tuesday was much better. One thing I learned: top shaking my head as if I can’t do it—- gotta think positive all the way through.
Thanks Audra 
Tony you will be missed ... will be there to train with you today! Who is going to complete their burpees with me ... booo
Linds
Have fun & good luck Tony!
TONY you will be missed bro, sorry i wasnt there yesterday to see you, i wouldve let you beat me for your last work out hahha, good luck and have fun Tony, dont forget to come back and visit
Good Luck, Tony!
I don’t know if it’s too late to post, but Tony if you see this…we’ll miss you and good luck and have fun!!! Look for a crossfit in Columbia! Come back and tell us some stories!