**There are no Training Sessions today in preparation for "Amazing Grace" tomorrow**

Reminders for tomorrow:

1) Doors will open at 11:45 and we are kicking off the ceremonies at 12noon. The first heat will begin at 12:20 sharp!
2) Make your guests feel at home. Show them around, grab em a drink, let them know what we're all about.
3) Be ready to go at your heat time. We will be running the heats every 15 minutes sharp. Get warmed up and ready to rock!
4) Anyone who is bringing food please send Ian an email today and let him know what you are bringing if you haven't already. (.(JavaScript must be enabled to view this email address))

Ok, let's talk about the schedule. I am going to post a copy of what I like to call Fall Schedule 2.0. I apologize for making changes so quickly, but there were certain areas that needed to be addressed. I listened to some suggestions and decided to make some "tweaks". But once I sat down and started fiddling with it, I realized the changes may need to be bigger than I thought. I apologize in advance if this doesn't work great for you. As always, if there are any major issues that are going to effect you from training, let us know right away and we can always work something out.

Now, before you look at the schedule, think back to the newsletter I sent out about "Commitment vs Convenience" and understand that our program is for committed individuals who place their health and training at a high priority. If you have an issue one day/week and you take the time to contact us ahead of time, we will make accommodations for you, as we always have. Coming to the incorrect class will force us to ask you to wait until the proper time slot (which will be no more than 1 hour), regardless of the amount of people in the class.

If you are still unsure of your "level", talk to a coach. We can help you out and nudge you in the right direction. Besides the "Phase" descriptions under the schedule link, we are working on having a more detailed and specific guideline soon that will make things much more clear.

Thank you for understanding the importance of this. As our training sessions continue to evolve we can not maximize the potential of each individual without a system like. It just wouldn't work. Period.

Fall_Class_Schedule.xlsx

Back to the fun stuff....

"Amazing Grace"

In about 24 hours CFLI World Headquarters will be jammed to the brim, music bumpin', adrenaline pumpin', screaming fans rocking out everywhere! Getcha game faces ready! This is gonna be one for the ages!

Reminder: There will be no training sessions tomorrow (Friday 9/30). We will be close in preparation for the big event "Amazing Grace". Rest up!

Today is the last day to register your guests! Get 'em in so we can finish making food orders!

Strength:

Hang Power Snatch 1-1-1-1-1-1-1

Demo with Brian from Nov 2010:


WOD:

15 Min AMRAP:
Max Hang Power Snatches (75/50)
10 Bar Facing Burpees
200m Sprint

Score is total number of Hang Power Snatches.


Congratulations to my mom Patty for climbing to the top of the rope for the first time in her life!! Way to take a challenge and crush it!

Hey tribe, time to go BIG!

Skill:

Max height box jump



Strength:

Deadlift

10 x 2 x 90% (on the minute)

For the workout you will perform 2 deadlifts at 90% of your 1RM on the minute for 10 minutes.


"Amazing Grace"

Tomorrow is the last day to register guests for Grace! Get em in right away to help us prepare! The deadline to register yourself was yesterday, but if you missed out for some reason and still want to get in, you must see a coach ASAP and you better have a good excuse!

Facebookers:

We now have a FB Fan page for CFLI Kids/Teens. Like it!

Hey folks welcome back to the new and improved CFLI home page. If you didn't check it out yesterday, please take a look around at some of the new features and information and let us know what you think.

GOAL: 2500 hits for week 1! (we currently average 1100-1200). Help us out! Send it, share it, enjoy it!

Strength:

Behind the Head Split Jerk: 1-1-1-1-1-1-1

WOD:

Tabata:
Pull-ups
Push-ups
Sit-ups
Squats

For each movement you will complete 8 rounds of 20 seconds of max reps, followed by 10 seconds of rest.

Announcements:

1) There will be no Training Sessions on Friday in order to prepare for the big event. (Wednesday will run regular schedule this week)

2) Today is the last day to register for Grace. If you have registered already, you have until Thursday to register your guests!



This will be CFLI's 3rd PR Challenge and each one has gotten bigger and better each time! Check out the video below from our debut event, FranFest...

What the?!?!? What is this?

What you are looking at is a few months of hard work that has been going on behind the scenes here at CFLI Headquarters. A big thank you to Otto Lejeune for building the beautiful layout and design, and being patient with me while I tried to squeeze in work here and there since we started back in the beginning of the Summer. If anybody ever needs web design done, let me know and I will get you his info...he rocks!

So what does this mean? It means that we not only have the most rock star website going, there are some really awesome features like Facebook commenting, an Events ticker on the sidebar, some Success Stories, and a Hall of Fame Section. Oh yeah, and the Kids/Teens have their own separate site now too! Click on the Kids button and skim around there for all the info.

Here is the thing, right now we average about 1100-1200 hits per week on our site. Well since the site is now twice as rad, we figured we'd try to get twice as many hits in week 1. OUR GOAL FOR WEEK 1 IS 2500 HITS!! Share it, send it, talk about it, but most all....enjoy it! Thank you!

Monday:

Ok guys, gather yourselves a little bit and sit back down, we have to make sure we get some typical Monday info out too. There are a few things to talk about:

1) "Amazing Grace" is this Saturday (no duh). It will rock. If you miss it, you will cry. Registration ends tomorrow!
2) We will be CLOSED on Friday in preparation for the big event. Like all of our events, we will be going over the top to set up and you guys will need to rest up anyway.
3) We will be running a normal schedule this Wednesday even though the CF Games final event is on. Since we are closing Friday, we do not want to cut out any other training sessions.
4) There will be a few minor adjustments on the schedule starting next Monday (Oct 3rd). Now that we have seen 2 full weeks of attendance patterns for the new Fall schedule, we will be tweaking a few things. Nothing too major, but stay tuned for the details.
5) Some details have been leaked for the next Paleo challenge! Ok, actually all the details are on the left hand side. More info on registration coming soon. Getcha game face on!

WOD:

5 Rounds for Time:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
(135/95)

Post thoughts below.

We have now expanded into 3 different developmental levels:

1) CFLI Kiddies - Ages 4-6

2) CFLI Kids - Ages 7-12

3) CFLI Teens - Ages 13-16

The time slots for the Training Sessions are as follows:

1) Kiddies - Saturday 12:15-1pm (1x/week)

2) Kids - Tuesdays and Thursdays 4:30-5:30pm

3) Teens - Tuesdays and Thursdays 8:30 -9:30pm

CALL RIGHT AWAY TO GET INVOLVED: 631.909.4849