Friday, 9.19.14

Did everyone get their CFU newsletter Thursday morning? If not, make sure you send your email to us!

We have TONS going on and we want YOU to be a part of it!

If you can volunteer for the WODFest on Oct. 18th, please sign up…Also we are still looking for sponsors so if you know someone who might be interested, please let me know!

WANTED: WOD testers on Sunday @1:30pm. This is for the NON-competitors so if you could help us out, that would be great!

10 min EMOM Alternating between
10 KB Cleans 53/35(alt arms)
10 KB Swings (one-arm switchovers) 35/20+

Fran’s Nasty Cousin
21-15-9 rep rounds of:
Thrusters (95 / 65)
Lateral Burpees Over the Bar

Bonus Work
5 sets of 10 straight leg sit-ups
Row for Calories

Have a great Friday!

Work Hard, Eat Clean, Be Blessed!



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.