Monday, 03.23.15


“It’s the constant and determined effort that breaks down all resistance, sweeps away all obstacles.”~Claude M. Bristol

Talk about determined effort…that was the Sunday afternoon class! A huge shout out to the 23 who showed up and did a GREAT job fighting the heat, the runs, the burpees and that barbell (there were other things too, but I believe those were the toughest to deal with). It was wonderful seeing the father/son combos doing the same workout under the same roof…I noticed that the ones who finished early left their equipment lie and cheered loudly for those still working…I noticed the smile on Mama Steph’s face when she finished…I noticed Sledge’s husband, Mick go out and run her last run as did Grant with his dad, John…I noticed the fight and determination in the faces of CFU Athletes…I know I’m not the only one who notices these things…Remember the next time you WOD to take notice how hard the athlete next to you is working and the fact that he/she may need some extra encouragement…That little bit of “Let’s go!” “One more rep!” “Stay with it!” from one person could really help push that other person through obstacles! Be that help someone needs! Be that one person at the box who rallies behind everyone! YOU could really make a difference! πŸ™‚

Everyone (in my opinion) has a reason that they stay with CrossFit…I am so Blessed that I was introduced to it almost 5 years ago…my life definitely would not be the same without it. AND I KNOW my life would not be the same without ALL of you! πŸ™‚ πŸ™‚

This week marks the last CF Games Workout…we will be doing this on Friday night @ 6:30 and EVERYONE is welcome to attend! We will be having a box party afterwards so bring snack food and beverages! Thanks to everyone so far who have supported the “Open Games Athletes” thus far! It’s great hearing people “in the crowd” cheering for you πŸ™‚

NEXT STRONGMAN morning is Saturday April 4th at 7:30am (StrongGirl day will be on April 19th due to Easter and the half marathon wkd)

Next month we will be adding a TEC WOD every other Tuesday at 5:30pm starting on April 7th! We will incorporate some mobility, drills and technique along with the TEC WOD; we may do the same on Tuesdays @ the 5:15am class (that’s in the works right now…)

Next Barbell Clinic is on Saturday, April 18th from 10:30-Noon…These clinics are FREE! AND sooooo worth it so please try to make it to help “clean up” your barbell act πŸ™‚

The half marathoners have 3 weeks until their BIG Race!! April 12th is the day in St. Louis! Looking forward to running with a great bunch of CFUers! πŸ™‚

We have some CFU athletes registered for the Capital City Throwdown on April 25th and April 26th. These are all day events so if you have a little bit of time those days, make your way down to JCCF to cheer them on!

I think that’s it for announcements for now πŸ™‚ Sure hope you’re still awake! Here’s your Monday FUN!


Strength: Power Snatch +OHS: 5×2+2 @80%


1st min: 100m Run

2nd min: 10 Overhead Walking Lunges (25/15)

3rd min: 25 DU’s (3x singles)

4th min: 15 Hollow Rocks

(Athletes will be staggered on stations)

Scales: 28min, 24min, 20min

Have a Happy Monday!

Work Hard, Eat Clean, Be Blessed!



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