Labor Pains


Here is the video from the Semper Fi challenge at CFS a few weeks back.

To make a donation and learn more about the cause, please click here.

Nutritional Challenge of Your Choice: 21 Day No Sugar Challenge OR 21 Day Paleo Challenge!

Begins: Monday, January 26th
Ends: Sunday, February 15th
Buy In: $15 cash donation
Charity: “buy in” will go towards the Charlee for ALL Foundation

Charlee is a beautiful three year old little girl who is courageously battling Acute Lymphoblastic Leukemia with her amazingly strong parents by her side. Please join us in supporting the Casale family on this journey, by participating in this challenge. All monies collected will go towards Charlee’s treatments which call for at least a 32 day inpatient course of chemotherapy followed by 2 years of outpatient chemotherapy. It is truly every parent’s nightmare. When word of Charlee’s diagnosis got out, the Casale’s friends and family were determined to help in any way they could, thus the Charlee for ALL Foundation was started.
Our mission is to help alleviate the financial burdens that invariably arise from this type of situation. We will help to make sure the Casale family can focus solely on getting Charlee well. If you would like to donate in addition to the challenge buy-in please click here.

Want in? Here’s how the program works:
1. Sign up to participate in the 21 Day No Sugar Challenge or the 21 day Paleo Challenge here.
2. Prep your home by eliminating any foods that might cause you to deviate from your three week plan. Stock your cabinets and refrigerator with plenty of healthy snacks and foods. Be sure to read labels to look for those sneaky terms disguising SUGAR.
3. Mentally prepare. Have a plan (Prepare your meals beforehand, have only healthy snacks around, use a meal service at the gym, etc..). Have a backup plan. . Can’t stress enough how important it is to have a plan to successfully complete the 21 days.
4. Stop by the front desk tonight, Thursday January 22nd, Friday January 23rd or this Saturday to weigh-in and get your pre challenge pic. Use this opportunity to drop off your $15 donation towards the Charlie for ALL Foundation.
Basically the premise of the challenge is to learn to eat wholesome foods from the earth. Strip your diet of processed crap and sneaky forms of sugar and substitute it with a healthy alternative. Not sure where to begin? Here is a list of foods to include in your diet: Grass fed hormone free beef and chicken, eggs, wild fish, fresh seafood, local and organic fruits and vegetables, nuts, seeds, healthy fats from olive oil, avocado, coconut oil, etc.
List of foods to avoid- specifically on the No Sugar Challenge: sugar, anything including high fructose corn syrup, agave syrup, maple syrup, honey, any sort of bread, fruit juices, dried fruits, raw organic cane juice/sugar, coconut sugar, etc,
Pretty much, if you think it’s questionable, it probably is. The only natural form of sugar that we are allowing on this 21 day cleanse is fresh fruit- and only in limited amounts. Remember that fruit does contain natural sugar so we want to limit our consumption. No more than one piece of fruit per day outside of workout times. An additional, immediate post work out fruit is allowed.
The challenge will officially start on Monday, January 26th. Stop thinking about it and just commit. Push yourself to do something outside of your normal habits and routine. Rid your body of those unhealthy sugar cravings!

Back Squat

WOD (15 minutes hard cap)
Thruster (115,75)
Box Jump (30,24)

Level 3- (27,22)
Level 2- (95,65), (24,20)
Level 1- (75,45)

Conditioning Class: WOD
5 minutes of rowing; Rest 2:30
4 minutes of rowing; Rest 2:00
3 minutes of rowing; Rest 1:30
2 minutes of rowing; Rest 1:00
1 minute of rowing

WOD Credit: CompTrain

Conditioning Class: Core
Hollow Rocks
*After each set, perform 20 flutter kicks