Giving Back this Holiday Season

This Holiday Season, CFI is participating in the community holiday coalition “Neighbors Helping Neighbors”. This program has helped thousands of Loudoun County families during the holidays. We are collecting donations now through the morning of Dec 7th.

Items needed for donation are

• clothing for infants through teens,
• household and personal care items
• new toys for infants through teen
• blankets
• socks
• hats and gloves
• undergarments
• pet food and supplies
• gift certificates
• Any Monetary donations will go towards the purchase of new bicycles for local kids

Donations can be dropped off in the large covered box at the gym. Any monetary donations can be donated using the smaller collection box at the front desk.

For more information, visit http://www.givingothers.org/id20.html

Let’s do our part to help some local families!

DONT FORGET KIDS CLASS STARTS AT 5:45 ON TUESDAY AND THURSDAY FOR NOW ON!!!

*** KIDS CLASS IS CANCELLED ON SATURDAY FOR COACHES TRAINING***

KIDS

THURSDAY

SKILL
Pullup

WOD
7-6-5-4-3-2-1
Squats
Pullups
1 forward roll between rounds

TEEN

Strength
3×7 Deadlift

WOD
5 rounds for time
10 KB swings
10 pullups
10 star jumps

DONT FORGET….KIDS CLASS STARTS AT 5:45 On TUESDAY and THURSDAY FROM NOW ON!!!

**** NO KIDS CLASS SATURDAY. THE GYM WILL BE CLOSED FOR COACHES TRAINING***

KIDS

SKILL
Forward Roll/Push Press

WOD AMRAP 5/7 min
15m bear crawl
10 push press
15m crab walk
2 forward rolls

TEENS
TUESDAY

Strength
Press 3×7

WOD

10m amrap
10 push press
10 box jumps
100 m run

KIDS
Tuesday

SKILL REVIEW
shoulder press
squat
deadlift
pushup

wod
15-25 reps of
shoulder press
squat
deadlift
pushup

GAME

TEENS
TUESDAY

3×3 backsquats

“Lil Helen”
3 rounds
200 m run
11 KB swings
6 pullups