In with the new


THURSDAY’S WORKOUT (CAP)
Week 7: PRACTICE

A) For Time:
9-6-3
Thrusters @ 75% of 1RM
Weighted Pull-up (25/10)
B) 4 rounds for quality:
300m row
40 sit-ups
5 DL @ 82.5-85%
-1 min rest after each round-

AND COMING FRIDAY (CAP)
Week 7: MENTAL TOUGHNESS

“Hotshots 19”
6 round for time:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

-45 minute time cap-I’ve been here at CFLA for a long time and it’s been a long time since I have seen so many new faces! It’s incredible how many excited, new members we have in our community. Sometimes it can be a little overwhelming, both for you and for us! The exciting part is having a constantly growing group of people who are stoked really to take on their fitness at a new and unexplored level. The overwhelming part is feeling like there are so many new people to know!

See, it’s always been really important to us as coaches to know the members of our community. This isn’t just a big, faceless, mass-produced gym. It’s not even just a place to come and get a great workout. It’s a place that we really like to consider a second home. Somewhere people can be comfortable, make friends, hang out, shoot the breeze, get a great workout, find support, develop themselves, and discover what they are really capable of. That’s only really possible because people here know each other pretty darn well.

So WELCOME! Just for you, we are having a new member event! You’ll get workout, socialize, get to know the coaches and let us get to know you. Play some games and make some friends.

Date: Sunday, October 13
Time: 11:30-12:45ish (but you can stay a little later if you’re having fun)
Does this workout count as a class? Heck no! This is our special gift to you.
Can old members come? Heck yeah! Anyone’s welcome. And we want you there! Come and meet some of our newest members.

Keep an eye out in your email for your special, engraved invitation!

1pm class feels like the red-headed step child...Check them out representing on #competitionday. AND I see a mop in GC's hand so that's automatically a win for the day. #cflaclasswars #crossfit

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