Monday, 03.02.15

be better than you were yesterday

“Just don’t give up trying to do what you really want to do. Where there’s love and inspiration, I don’t think you can go wrong.”~Ella Fitzgerald

Keep going for those goals everyone…One day, one WOD, one rep at a time! πŸ™‚

MARCH CHALLENGE–>ABS! (I know I’m late getting this out…) Here are the first 3 days:

1st: 5 V-ups, 10 Reverse Crunches, 15 Straight Leg Sit-ups

2nd: 20 Hollow Rocks, 15 T2B, 10 Oblique Crunches

3rd: 50 Weighted Situps

I’ll post a spreadsheet tomorrow with the rest of the month! πŸ™‚

During the month of March we will not be working any “strength cycles”, but in April be ready for a Front Squat/Pullup Cycle!

There is a LOT going on in March! Check out the calendar located in the mobility area…One thing is that every Tuesday will be “Bring a Friend” day; I’m sure you talk to CF to your friends, why not give them a little a taste of it for FREE! We will have “StrongMan/StrongGirl” classes this weekend…Strongman activities for anyone will be Saturday @ 7:30am while StrongGirl is just for the ladies on Sunday afternoon from 1:30-2:30! Time to try out something NEW! Anyone welcome!

Olympic Lifting Clinic scheduled on Sunday, March 22nd 1:30-2:30 **There will be NO Barbell Classes scheduled until further notice.

Mobility Clinic scheduled on Sunday, March 29th from 1:30-2:30

**Check out the App-“SugarWOD”…It’s free and we already have about 24 members signed up for it! It’s similar to WODTogether where you can input your times/benchmarks/PR’s and comment on other people’s achievements. Sunday’s WOD along with 15.1/15.1a have been uploaded and I will be uploading the rest of the week’s WOD’s to see how it works…We will use this instead of the members page on Facebook to report our scores; I strongly encourage you to use this as it’s a way to gauge your progress AND it gives you %’s of all of your lifts as long as you have your benchmark uploaded. Download and check out how it works…OH! It also uploads videos of the movements in the WOD! Very cool stuff so Please check it out and start kicking more @$$ on your workouts! πŸ™‚

Friday Night Lights March 6th 6:30…Anyone welcome to participate or just watch…Some of you experienced your first one this past Friday and I KNOW you felt the Excitement in the air! If you don’t have anything to do Friday, come to the box and watch the Awesomeness! πŸ™‚


Front Squat: 4×4 @80%


Plyo Push-ups (45/25)

Weighted Situps (25/15 plates)

Weighted Step-ups (24/20) (25/15 plates)

*100m Run with Plate (25/15)


Bonus Work: 3×15 Reverse crunches; 3×15 Russian Twists; 3×15 Hollow Rocks

Have a GREAT Week!

Work Hard, Eat Clean, Be Blessed!


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