Sun 01 Nov 09

Reason #Gajillion why CFFK members kick total ass:
TRAVIS was the winner of the DCCF Fitness Challenge - getting himself a very styley DCCF t-shirt!
Other Results: Carl ran the Halloween 5K at Camp Victory Iraq fast enough to also win a t-shirt. Sian ran the Waverly Halloween 7-Miler and did not get a free t-shirt.

CHECK OUT OUR NEW EVENTS CALENDAR (to your right...)!

Strength:
Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)

WOD:
10 min AMRAP
3 power cleans @ 185lbs
5 C2B pull ups
10 clapping push ups
15 jumping air squats

Skill:
5 sets of
Muscle-ups or progressions
Support position 15 sec hold
L-sit variations 15 sec hold

NO-CHEAT NOVEMBER!
No-Cheat November is a challenge to all CFFK'ers to commit to:

1. NO cheating on your diet (other than 1 meal per week)
2. NO cheating yourself on WODs (do ALL of them without slacking)

Explosive Version:

1. No cheat meal all month (this means a perfect diet)
2. Set new PRs on everything (e.g. seconds off your WODs & increased lifts)

Need a little help with your diet & training? Email or call Sian...and make sure you attend the Nutrition Seminar with the legendary Josh Bunch. Sunday, 15 Nov 10am-12pm at Derby City CrossFit. (See Events Calendar for info).