Monday, 01.05.15


Goal Setting & Nutrition Seminar was a success! Thanks for all who came! Hope you left with some valuable tools/ideas on how to get to where you want to go! The Nutrition Challenge – “40 Days” will begin on January 12th…Sheets are on the glass case and sign up is by my office. Check the sheet for details!

Clean and Jerk strength cycle starts next week on Tuesdays and Thursdays with Sat/Sun as makeup days…I highly recommend that you make it to the box on Thursday of THIS week to max on your C&J!

Thanks to all of you who have been participating in the #CheckInGiveBack campaign…Each time you WOD at CFU, check in to CFU on Facebook, post a status then along with the hashtag…every 20 checkins = 1 Book for the Babies of the NICU at MU’s Children’s Hospital….Goal for January is to donate 15 books–just by checking in! Thanks!

Foundations/CF101 begins MONDAY night and our Couch2Fit program starts Tuesday! We will have some new faces around CFU so please make them all feel at home! Introduce yourself and take yourself back to when you were first starting at CFU…our community makes a HUGE difference! Thanks for making it AWESOME!

It is STRONGLY encouraged that you do the Bonus Work before you leave the box or do the Plank Challenge or participate in the “mile a day” challenge…All of this is to help you be BETTER THAN YESTERDAY!!

15min build to heavy 3RM OHS

With Partner:
12min running clock:
1min Squat Cleans (135/95)
1min Push Jerks (135/95)
2min Squat Cleans (135/95)
2min Push Jerks (135/95)
3min Squat Cleans (135/95)
3min Push Jerks (135/95)
**As heavy as possible-partner with like strength-total reps is score

Bonus Work
3×3 Pullup negatives, 3×15 Hollow Rocks, 3×10 Box/Ring Dips

Happy Monday!

Work Hard, Eat Clean, Be Blessed!


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