Monday 2.1.10

Announcements:

February fees are due this week (Feb 1st- Feb 8th). CFOIB now accepts online credit cards payments. This feature can be accessed through our online scheduler (please click on the Sign up for a class tab to the right of this post----> ). You simply click on the Online Store tab within the scheduler and click on the membership series you would like to purchase and follow the prompts. If you are having difficulty with the online payment process please see me. 

Nutrition Class this Wednesday, February 3rd @ 6:15pm. Cost is $10 per person (Free if you are already on a meal plan w/ Karen).Learn how to improve your quality of life by consuming quality foods in the correct quantities. We will cover the Zone diet and how it will benefit your WODs, your waistline, and your well-being. Don't miss this class! Sign up online- under the 6pm scheduled WOD for that day 2/3/10.

Mind is everything: muscle--pieces of rubber. All that I am, I am because of my mind. -- Paavo Nurmi

Luke- one of CFOIB's Young Athletes rockin' his pullups just like his mom!

WOD

As many rounds in 20 minutes of:

8 Toes to Bar
10 Push Press
12 Box Jumps

Coaches notes: Males use 75# and women use 45# for push press and 24″ and 20″ respectively for box jumps. Scale toes to bar to knees to bar, knees to chest, or laying leg raises to barbell on the floor.  Post number of rounds complete to comments.