Saturday, 8.30.14

Nice work on “Grace” everyone! Had some heavy lifters and even a few PR’s!!
Saturday is “Bring A Friend” day so if a friend or relative has been interested in CF, bring them along to this “little” workout… 🙂

Just a reminder to all those who are wanting to compete in the WODFest competition, sign up as soon as you can! Why?? Because 1. You’re gonna have fun!! 2. You’re gonna have the biggest fan club cheering you on! And 3. You’ll save some dough! 3 GREAT reasons to get out of that comfort zone and try it out!
Not sure who to compete with and you really want to do this?? Maybe Belinda could work her magic and strongly encourage someone to sign up with you! It’s just another WOD, right?!? Well maybe 3 WOD’s…but it’s with a partner!
So DO IT! 🙂

We also need volunteers!! Sign up on the board or let me know if you can help!
Have a safe and Happy weekend!


In this workout you move from each of five stations after a minute.

This is a five-minute round from which a one-minute break is allowed before repeating.

3 Rounds

Wallballs: 20/14

Sumo Deadlift High-Pull: 75/45  .

Box Jump: 20″/16″

Push Press: 75/45

Row: calories

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately.

One point is given for each rep, except on the rower where each calorie is one point.

Work Hard, Eat Clean, Be Blessed!



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