Yay its KEEKEE’S Birthday she is now officially 21
We will be doing an awesome Team Medley in honor
of our Awesome Trainer !! So everyone come on out
and be blessed with a Dandy WOD !!!!!!!!

Well CFG it feels good to be back I love watching you all workout. It keeps me going and pushes me to give more…. How are we doing with our Paleo? How many of you are still on track?

Open Gym the skies the limit…
“Karen”
150 Wallballs 20/14
For Time:

Nutrition question of the day? How many of you feel that if a food item is Fat Free that it’s ok to eat as much as you want? Does your body know the difference between Fat Free calories and Fatty calories? For those of you that feel that Fat Free calories don’t matter might be a little upset! ALL calories that are consumed are simply calories! What happens to extra calories that your body does NOT use as energy? They are stored as FAT!!!

10 Minutes to Find:
3 RM Dumbell Thruster

AMRAP 15 Minutes:
10 Toes to Bar
10 Kettlebell Swings 70/53

How many of our CFG peeps plan on going to the Garage Games? Are you staying one night or two?

Thank You Jenn and Regan and Miss Amanda for keeping the gym up and running! We couldn’t do it without you I’m just thankful the gym is still in one piece… He He Happy Birthday to Brett and Kerri! Hope your day is blessed! Yes I checked the site everyday when I was gone, just can’t help it. I don’t believe I will win the Paleo Challenge. We ate too many chips and dip But I’m back on it today. Hang in there it’s almost done.
Paleo Week 4

Shoulder Press
3-3-3

“Nancy”
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

Baby Burns is due to arrive any time now.. We want to wish Kelly a PR for labor & delivery time! and we will be remembering you guys in our thoughts & prayers! We all can’t wait to meet Baby Burns!!!

Skill Work: Double Unders

“Man-Up”
21 Box Jumps 24/20
6 KB Swings 53/35
9 Renegade Man-Makers (20-lb DB)
15 Box Jumps 24/20
12 KB Swings 53/35
6 Renegade Man-Makers (20-lb DB)
9 Box Jumps
18 KB Swings 53/35
3 Renegade Man-Makers (20-lb DB)

For Time:

Skill Work:
21-15-9
GHD/Abmat Sit Ups
Hip Ext.

WOD:
7 Rounds
7 Deadlifts 225/155
7 Deadhang Pullups / Women can kip

Here is the link for everyone to register for the Garage Games One event in Woodstock, Ga – If you havent already registered!! We have several 4 person teams and several individuals competing!! Come join us in support of everyone competing… and get in on the WODs yourself!!!

http://www.thegaragegames.com/events/garage-games-one/

What will 2012 hold for us….. Cold, sleet,hils, Mud,… and definately a little DODGE BALL for the teams!!!!

Here is a video recap from the 2010 Garage Games!! What a blast!

If you would like a copy of the meal plan for Paleo Week 4, please let Jenn know and She will send you a copy of it – until we can get it posted to the CFG Site.

Thanks!

Join us for an awesome team WOD

Burpees
Running
Lunges
Dumbbells

Fun all the way around!!!

Free Saturday for non_members!!! Come join us!!