Friday, 03.13.15


86,400 Seconds…That’s how many seconds you have in your day and it’s up to YOU how you spend them! I hope that you are using around 4,800 seconds each day at CFU preparing to be BETTER THAN YESTERDAY! You know I always say, “It’s Only…” 4800 seconds to give all you got to be a better you…I want to see you, the trainers want to see you, your fellow CrossFitters want to see you so get to the box, work hard, and leave with satisfaction that you utilized those seconds to the utmost of abilities! 🙂

Speaking of seeing you…FRIDAY NIGHT LIGHTS @ 6:30pm!! Come see some of the athletes participate in the CrossFit Games Open 15.3 workout! Anyone is welcome and we want to hear and see you!

**Just a little note about our running route; I have been told that we must limit our “exercises” in the DOCC parking lot meaning the front of the Otke building. We will be working on getting an alternate route for our 200/400m runs. Until then, embrace the love of the hill 🙂 But in a serious manner, please be cautious when you are running out of the building and around vehicles…we say that it is “ridiculous/silly” now, but when someone gets hurt, it would be a different story (p.s. I almost got ran over on Tuesday evening…) Don’t worry, we’ll GET TO run 😉

Happy Freakin’ Friday!

Strict Ring dips 5×8

The “Mean 13”
3 Rounds for Time:
13 Burpees
13 Wallballs (20/14)
13 Ball Slams (25/15)
13 Weighted Situps (25/15)
13 Squats
13 DU’s (3x singles)

Thank you for being a part of CFU…YOU are a Blessing!

Work Hard, Eat Clean, Be Blessed!


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