With Great Sadness…

closing-pic

Dear Friends,

With our second child arriving in the beginning of April, we have made a very heartbreaking and difficult decision to move on from running an affiliate in order to focus on family.

We will be closing our doors at the end of February.

As most of you know, we have been trying to seek out buyers for the gym.  With nothing panning out and time running short, we needed to move towards some sort of closure.

This decision was made even harder by the wonderful offers from our members and coaches to do what they can to keep the fire alive.  We can not possibly express how much each one of you means to us.   Members, old and new,  we are honored to have become your friends and marvel at the fact that you actually did all of the soul crushing physically painful terrible things we wrote up on that whiteboard.

You are all family to us and we will always cherish the memories made at CFN.   I expect we will meet up for drinks and burritos on a regular basis.

We thank you all from the bottom of our hearts.  If you have any questions or concerns, please don’t hesitate to reach out to us.

Jennifer, Nate and Beckett.

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Thursday 2/27/2014

Warm Up 2 minutes Jump Rope Samson Stretch + Shoulder Triplet 3x: 5 Pull Ups 10 PVC OHS 5 Ring Dips 10 PVC Push Press Skill Work Thruster Warm Up WOD “Coe” Ten rounds for time of: 95/65 pound Thruster, 10 reps 10 Ring push-ups 

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Wednesday 2/26/2014

Warm Up Row 500m Dynamic Stretches 30 Second Squat Hold 10 Steps Duck Walk 5 Wall Walks Skill Work Oly Skill Transfer Drill, PVC then Barbell WOD AMRAP 3: Burpees  – Rest 2 minutes – AMRAP 10: 10 Box Jumps (24/20) 15 Kettlebell Swings (53/35) 50 Double Unders  – Rest 2 minutes – AMRAP 3: Burpees     

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Tuesday 2/25/2014

Warm Up Run/Row/Bike/Jump 2 minutes Dynamic Stretches 1 minute tabatas of: Squats Push Ups Lunges Wall Ball Skill Work Movement Review and Warm Up WOD “DT” Five rounds of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang Power Clean, 9 reps 155/105 pound Push Jerk, 6 reps   Scale as needed.

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Monday 2/24/2014

Warm Up Run/Row/Bike/Jump 2 minutes CrossFit Warm Up, 3x Skill Work Back Squat: 10×2, EMOM @ 70% 1RM WOD Baseline! 400m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

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