CFS Grand Opening

Sam and Christine, our wonderful friends from lululemon athletica Durham. Thanks for your support!

I’m delighted that so many of you took my advice and rested yesterday. I strongly encourage you to rest 2, 3, or even 4 days a week — just as long as one of those days isn’t this Sunday! My very good friend and professional photographer, Rona, will be taking pictures during both the 9:45 and 11 am WODs. Please wear your CFS tee shirt if you own one (or buy one or two if you don’t!) or wear a plain shirt with no logos. I’d also like for as many of you as possible to attend an additional photo shoot at noon. You’ll get to see me do muscle-ups and a back lever, so that should be enough of an incentive.

There is much beer left over from the Grand Opening. Join us tonight @ 7:30 (right after the 6:30 WOD) for beer, soda, or juice!

Establish 1RM

EMOTM for 12 minutes
5 dead-lifts @ 50% or 1RM and in remaining time 1o pull-ups (0dd minutes) or 10 pushups (even minutes)
Note the time it takes to finish each round.

Announcement: CFS will be offering Boot Camps beginning in May! Boot Camps will be held Monday and Wednesday afternoon and Tuesday and Thursday morning. Specific times and additional details will be provided soon.

Reminder: “Goal Setting” will be offered this Saturday!

Date: Saturday, April 13
Time: 12:15 – 1:30
Topic: Creating SMART Goals
Presenter: Coach Paul

Coach Paul will lead a discussion on creating specific, measurable, attainable, realistic, and time-bound goals. Be prepared for a lively and meaningful discussion. Bring your lunch, your notebook, and a record of your PRs (including the weight of this week’s 1RM lifts).

Reminder: For the remainder of the month (and possibly beyond), CFS is launching “$5 Drop-In Fee Sundays”. Any CrossFitter may join us for our workout for the reduced fee. CFS members may bring one guest (who is a CrossFitter) per member at no charge.