Wednesday 1.7.15

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Throwback picture!!!! A. 2x10 of each movement Squat, can be done from racks Deficit Push Ups, ideally using paralletes Ring Rows Single Arm Kettbell RDL Thruster, pulled from ground Toes To Bar Straight Bar Curls, no this isn't a joke. have some extra weights around to put on the bar during your rest sets of Toes To Bar Banded Tricep Extensions, neither is this. Get it swolezilla. Note: You will set up a clock with intervals of 20 seconds on, 60 seconds off. You have 20 seconds to perform your 10 reps then rest 60 seconds. You will do 2 sets at each movement before moving on to the next movement. For example 20sec Squat, Rest 60sec, 20sec Squat, Rest 60sec, then move on to Deficit Push Ups. ITS IMPORTANT THAT YOU START VERY CONSERVATIVE ON THESE WEIGHTS. We will be running this workout each week, and will be asking them to increase the weights, or sets. It is very important that they record these numbers as well. So you shouldn't have any problems getting your 10 reps in the allotted 20 seconds. For the BW movements if you can't get 10 reps in the 20 seconds you will just do their best. Total run time will be around 22 minutes.

2015 01 06

Paleo Cooking Class Registration is up!

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Click here to get your spot reserved!  Get your ticket now to our CFSB Paleo Cooking Class @ Martin’s Supermarket with Chef Darcy Bloss – Former Head Chef @ Uptown Kitchen. There are 25 spots available and these go fast!
When -Saturday February 7th @ 5:00pm – 7:00pm
Where- Martin’s Heritage Square in Granger
What -Paleo Cooking class with Chef Darcy Bloss
Cost -$25 per ticket
The Menu
 -Sausage stuffed eggplant -Broccoli spinach frittata -Ginger beef, mushroom, kale stir fry over cauliflower rice -roasted bacon, sweet potato and Brussels sprouts – broccoli cauliflower soup – savory chicken casserole

25 in stock

2015 01 06

Tuesday 1.6.15

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Don't forget! we have a lot of stuff coming up, you can check out any of these details by clicking on the news and events tab here January Fundamentals Tues 6th Whole Foods Grocery Tour Thu 8th Whole90 Jan 12th CFSB Christmas Party Jan 17th Oly Elite Weightlifting/Gymnastics Clinic Barbells for Boobs February 1st Updated Childcare schedule Inov8 Rep coming out! A. Deadlift 5rm B. 21-15-9 Kettle bell Clean 70/53 Pull Ups

2015 01 05

Updated Childcare Schedule/Prices/Rules

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Hey all you parents that use childcare!
We will be switching up our childcare hours, I put it out there before that the childcare hours and details will be based off of the frequency of use as well as how many parents we have using it, and we just haven’t been having anyone use it, but have staffed it regularly for the last few months. Here are the changes that are taking place
1.Schedule
 
Old Childcare Schedule
Monday - Friday 4:15 - 5:15, Saturday 9:00am - 12:00pm
New Childcare Schedule
Monday 4:15-5:15
Wednesday 4:15-5:15
Alternating Saturdays  9:00am-10:00am
2. Pricing
There will no longer be monthly plans, there is a sheet that each parent will sign when they drop their child off that is a tab sheet, it will be ran each week with the card the member has on file.
1 child = $5
2 children= $8
3 children=$10
3. Use of the room
You may use the childcare room at any time through the week if there is adult supervision in the room
-CFSB Staff

2015 01 05

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