Monday, 9.2.13

labor day pic


First of all, WELCOME to all of the new members!

Next CF101 is Saturday from 10-noon so if you know of anyone who is interested, let me know! 🙂

I really need for everyone to check the blog website for announcements…some of you are missing a lot and I can’t effectively communicate to the masses on WODTogether because not everyone uses that either (which btw is a FREE service to you provided via your membership so USE IT!)

In September, ALL TEC WODs will be FREE! So if you are on a punch card or a 3x per week membership, the TEC WOD will not count towards your visits so take advantage of this to learn how to run more effectively and more efficiently… AND to get more cardio in! New month, New Goals! Start on Tuesday! TEC WODs are T/Th at 5:15am and Wednesday 5:30pm

Speaking of Tuesday…Nutrition Challengers! Are you READY!! Teams were posted in the 30-day nutrition group on Facebook. Go there to see what the scoop is. We Can Do This!

New Teens/Kids classes start this coming week…anyone not get their child signed up?? There are still openings, forms are on the glass case.

Heads up…I want to have a Volleyball Fun night this coming FRIDAY from about 6:45-8pm. Bring snacks and drinks (nutrition challengers-clean stuff!) We can split up into teams and play a little volleyball!

***************Help Please! After the WOD Monday, if some of you could stay and help with cleaning the sportcourt floor, that would be great!



9 rounds 20 reps w/ partner

L unges-walking

A mmo can presses(30/20)

B ox Jumps (24/20)

O blique Situps

R ow/Run 100m (alt)


D ips (on box or rings)

A ir Squats

Y oke Carry 50m OR 20 burpees(cash out)

***Time stops after the air squats…Scales are 8, 7, 6 rounds

Work Hard, Eat Clean, Be Blessed!



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