Congrats to Sarah and Mike on their wedding Saturday! Many Blessings for you both along with Jordan and Isaiah in the years to come! ๐
6-wk Back Squat Cycle begins on Monday; instead of regular strength, you will have 15-18min to do the BSC. Know what your 1RM is in order to get gainzzzz!
6:25am classes continue! Don’t be late!
I’m looking forward to seeing some of the MIA peeps in class this week! You know who you are…Get to the box!!
Tuesdays we are going to try something a little different and move the CFU Barbell class to 5:30pm in order to accommodate more members who want to improve their barbell lifts. Take advantage of this FREE class!
Hydrate and fuel your bodies everyone! Speaking of fuel, CFU is now carrying RX Protein bars-12g of protein, 6-7 ingredients and they are delicious! Cost is $3 per bar or 2/$5. (No IOU’s so please bring appropriate funds)
There are now 3 cups on top of the cart by the fridge; please put the appropriate payment in the right cup ๐
A friendly reminder about the kiddos at the box; they are not allowed on the black mats during a class for safety reasons. The athletes and coaches should not have to worry about the kids. Thanks!
WOD
Back Squat 5×3 @ 85%
Back Squat Cycle D1) 6X2 @80%
For time:
Blvd Loop
5 Box Jumps (24/20) โ 10 Box Dips โ 5 Burpees โ 10 Lunges
Blvd Run (stop sign)
5 Box Jumps (24/20) โ 10 Box Dips โ 5 Burpees โ 10 Lunges
400m Run
5 Box Jumps (24/20) โ 10 Box Dips โ 5 Burpees โ 10 Lunges
Praxair Run
5 Box Jumps (24/20) โ 10 Box Dips โ 5 Burpees โ 10 Lunges
100m Run
5 Box Jumps (24/20) โ 10 Box Dips โ 5 Burpees โ 10 Lunges
Scales: start with Blvd run or 400m run
Cardio Cash-out(voluntarily): 500m Row
Work Hard, Eat Clean, Be Blessed!
