Monday, 11.17.14

IMG_6764.PNGWho’s ready to add some poundage to their back squat?? Any hands raised?? Sure hope so because this cycle will get you there…Will it be hard? Yep…Will it be challenging? Yep…Will I be satisfied with the results? Yep…IF you put in the work! Scroll down to the “Wanna Squat More?” post to find out the rep schemes…however you can enter your own numbers on this spreadsheet

Thanks Mike Bax for sharing and to Chris Wilson for helping with the cycle!

IF you are not interested in the Squat Cycle then you are more than welcome to do the regular strength, but know that there will be approximately 15-18min dedicated to the strength portions on MWF; if you finish prior to the trainer will give you some supplementary skill work to do or you can work on your own skill work or mobility…

Sugar Detox Challenge starts Monday as well!! Can’t wait to see the results! πŸ™‚

Some of you got to meet Dr. Johns on Saturday as he taped you up and spent some time treating your ailments…I have asked for some business cards and literature from him as he does CF himself and regularly treats CrossFitters! I believe all who saw him had good reviews of the visit!

Hoodies still available…Medium and Large pullovers and zip ups; still waiting on the XL ones that were not included on the last order. Two long sleeve shirts available as well.

Just an FYI, I have place a calendar of events over by the foam rollers so you have an idea on what is going on at CFU…some of you may have noticed that I have added an 8:30 Thanksgiving WOD so you can let off some steam before you dive into the turkey, taters and all the fixin’s! πŸ™‚ Guaranteed to be a great time! πŸ˜‰


Front Squat: 5×3 @80%

Box Jumps 24/20
Wallball Situps (20/14)
Wallball Sprawls (20/14 – 8’-10’ back)


Ring or Box Dips
Supermans (3 second hold)

Bonus Work: 3x1min wallsits – 3×15 Hollow Rocks – 3×10 Side Plank Raises (each side)


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