𝗧𝗜Ế𝗡 𝗗Ũ𝗡𝗚 𝗠𝗔𝗦𝗧𝗘𝗥

🏆 💝 𝗖á𝗰 𝗲𝗺 đó𝗻 𝗔𝗖 𝘆ê𝘂 𝗠𝗶𝘂𝗺𝗶𝘂 𝗧𝗼𝗻𝗻𝘂💗

🎂💝😘 𝗛𝗣𝗕𝗗 𝗯ố 𝘆ê𝘂 𝗰ủ𝗮 𝗰𝗼𝗻
𝗖𝗵ú𝗰 ô𝗻𝗴 𝗻ộ𝗶 𝘀𝗶𝗻𝗵 𝗻𝗵ậ𝘁 𝘃𝘂𝗶 𝘃ẻ💝𝗰𝗼𝗻 𝗰𝗵ú𝗰 ô𝗻𝗴 𝗯ướ𝗰 𝘀𝗮𝗻𝗴 𝘁𝘂ổ𝗶 𝗺ớ𝗶 𝗹𝘂ô𝗻 𝗹𝘂ô𝗻 𝘁𝗵ậ𝘁 𝗻𝗵𝗶ề𝘂 𝘀ứ𝗰 𝗸𝗵𝗼ẻ 𝘀ố𝗻𝗴 𝘃𝘂𝗶 𝘃ẻ 𝗛𝗣 𝗺𝗮𝘆 𝗺ắ𝗻 𝗕Ì𝗡𝗛 𝗔𝗡 𝗩À 𝗠Ã𝗜 𝗠Ã𝗜 𝗣𝗛𝗢𝗡𝗚 ĐỘ 𝗡𝗛Ư 𝗧𝗨Ổ𝗜 ĐÔ𝗜 𝗠ƯƠ𝗜 𝗔𝗛😘😘😘

✍️𝗧𝗵à𝗻𝗵 𝗰ô𝗻𝗴 đế𝗻 𝘁ừ 𝗻𝗵ữ𝗻𝗴 𝗻ỗ 𝗹ự𝗰 𝘁í𝗰𝗵 𝗰ự𝗰 𝗰ủ𝗮 𝗰𝗵í𝗻𝗵 𝗯ạ𝗻 𝗰𝗵ứ 𝗸𝗵ô𝗻𝗴 𝗯𝗮𝗼 𝗴𝗶ờ đế𝗻 𝗺ộ𝘁 𝗰á𝗰𝗵 𝗻𝗴ẫ𝘂 𝗻𝗵𝗶ê𝗻. 𝗖ó 𝗺ộ𝘁 𝘀ố 𝗻𝗴ườ𝗶 𝗰𝗵𝗼 𝗿ằ𝗻𝗴, “𝗰𝗵ỉ 𝗰ầ𝗻 𝗻𝗴𝗵ĩ 𝘁ớ𝗶 𝘁𝗵à𝗻𝗵 𝗰ô𝗻𝗴 𝘁𝗵ì 𝘁𝗵à𝗻𝗵 𝗰ô𝗻𝗴 𝘀ẽ đế𝗻”. Đâ𝘆 𝗹à 𝘀𝘂𝘆 𝗻𝗴𝗵ĩ 𝘀𝗮𝗶 𝗹ầ𝗺. 𝗦𝗼 𝘃ớ𝗶 𝗻𝗵ữ𝗻𝗴 𝗻𝗴ườ𝗶 𝗯ì𝗻𝗵 𝘁𝗵ườ𝗻𝗴, 𝗻𝗵ữ𝗻𝗴 𝗻𝗴ườ𝗶 𝘁𝗵à𝗻𝗵 đạ𝘁 𝗰ó 𝗸𝗵ả 𝗻ă𝗻𝗴 𝗰𝗵ị𝘂 đự𝗻𝗴 𝗴𝗶𝗮𝗻 𝗸𝗵ổ, 𝗻ỗ 𝗹ự𝗰, 𝗽𝗵ấ𝗻 đấ𝘂 𝗻𝗵𝗶ề𝘂 𝗵ơ𝗻, 𝗵ọ 𝗰ũ𝗻𝗴 𝗹à𝗺 𝘃𝗶ệ𝗰 𝗻𝗵𝗶ề𝘂 𝗵ơ𝗻 𝗻𝗵ữ𝗻𝗴 𝗻𝗴ườ𝗶 𝗸𝗵á𝗰.𝗠𝘂ố𝗻 𝗧𝗵𝗮𝘆 đổ𝗶 𝗰𝘂ộ𝗰 𝘀ố𝗻𝗴 𝗰ủ𝗮 𝗰𝗵í𝗻𝗵 𝗺ì𝗻𝗵 𝗯ạ𝗻 𝗵𝗶ệ𝗻 𝗻𝗮𝘆. 𝗛ã𝘆 𝗯ắ𝘁 đầ𝘂 𝘁𝗵𝗮𝘆 đổ𝗶 𝗧ư 𝗱𝘂𝘆 𝗰ủ𝗮 𝗺ì𝗻𝗵 𝘃à 𝗖ố 𝗴ắ𝗻𝗴 𝗻ỗ 𝗹ự𝗰 để 𝗰ả𝗶 𝘁𝗵𝗶ệ𝗻 𝗰𝘂ộ𝗰 𝘀ố𝗻𝗴 𝗰ủ𝗮 𝗺ì𝗻𝗵 𝘃à 𝗴𝗶𝗮 đì𝗻𝗵 .𝗜𝗕 𝗻𝗴à𝘆 𝗰𝗵𝗼 𝗔𝗻𝗵 để đượ𝗰 𝘃à𝗼 𝗡𝗵ó𝗺 𝗞𝗶ế𝗺 𝗟ú𝗮 𝗙𝗿𝗲𝗲 👇👇👇:
💎𝟏𝟎𝟎%𝐔𝐘 𝐓Í𝐍💎💎𝟏𝟎𝟎%𝐋Â𝐔 𝐍Ă𝐌💎
💎𝟏𝟎𝟎%𝐊𝐈𝐍𝐇 𝐍𝐆𝐇𝐈Ệ𝐌💎💎𝐂ó 𝐓â𝐦-Ắ𝐭 𝐂ó 𝐓ầ𝐦💎 ------------------------------------------------------------------

𝗡𝗴ườ𝗶 𝗮𝗻𝗵 𝘁𝗿𝗮𝗶 𝘆ê𝘂 𝗾𝘂ý 𝗰ủ𝗮 𝘁ô𝗶💝💝

Friday 4.11.14 http://wp.me/p43W95-3oP

Friday 4.11.14 1. weighted hip extensions 10-10-10-10 Lay on your back on the floor. Put the oly bar across your hips. Fully extend your hips, then bring them back down. Do this for 10 reps. You will do this with a partner and go up in weight each set till you reach a…

Tuesday 4.8.14 http://wp.me/p43W95-3oE

Tuesday 4.8.14 1. handstand hold tabata 2. hang squat clean 2-2-2-2-2 all sets should be heavy 3. amrap 12 50-40-30-20-10 wall balls sit-ups

Shower construction http://wp.me/p43W95-3oC

Shower construction Finally!!!! The shower is being put in. One of the bathrooms will be shut down for about a week. We apologize for any inconvenience this may cause. Please bare with us. Thanks so much for your patience everyone, CFN staff :)

Saturday 4.5.14 http://wp.me/p43W95-3ov

Saturday 4.5.14 Don’t forget!! Paleo Power meals will be here for a tasting at 12 o’clock today. 1. Front squats 2-2-2@85-90% 2. 4 rounds row 250 15 hr push-ups 20 wall balls 20/14 Do this with a partner and follow the leader

Friday 4.4.14 + yes/no list for paleo-ish challenge http://wp.me/p43W95-3op

Friday 4.4.14 + yes/no list for paleo-ish challenge 1. Turkish get-ups 2 sets of 10 1st set is a warm up. Second set should be something you should barely get for 10 2. Sled push/run sled push 50 yards@225/155 rest :30 sec 20 kbs@53/35 run 200 rest till it’s your turn again x 4… [ 162 more words. ]

Thursday 4.3.14 WOD + more on the Look good Naked Team Challenge http://wp.me/p43W95-3ol

Thursday 4.3.14 WOD + more on the Look good Naked Team Challenge Congrats to Wes and Tricia on their trophies from this past weekends powerlifting meet. So proud of you guys. Hard work pays off I guess. Each of these efforts should be progressively faster since there’s less work in each following round Row 300 12… [ 313 more words. ]

Wednesday 4.2.14 http://wp.me/p43W95-3oi

Wednesday 4.2.14 1. Deadlift 5@60% 5@70% 5@80% 5@90% If you feel 90% is a bit high for how you feel then go to 85%. If you are at 90% and only get 3, not to worry. It’s OK. 2. AMRAP 8 10 wall balls 10 sec handstand hold rest 20 sec

Tuesday 4.1.14 http://wp.me/p43W95-3oe

Tuesday 4.1.14 So proud of everyone who competed in the open. It was real hard for a lot of you to work up the courage. I am sure that you are all happy you did it. A lot of you surprised yourselves. I was very inspired by all of you. Hopefully even more of you will…