Sunday, 11.17.13

cfu pie run


Happy Weekend, everyone!! Giving a shoutout to the Saturday morning class for really pushing through the partner ladder! And a BIG thanks to Andi for the extra Fun warmup! ๐Ÿ™‚

And welcome to our new members Matt, Kristin and soon to be Shelia! Remember when you see a new face, introduce yourself and make them feel welcome as they should at CFU! You all are the BEST!

Just a little idea I had (bc I need the help and accountability too); I’d like to have a “Surviving the Holidays” Nutrition Challenge…this would basically be on your own except you have a partner to help keep you accountable. You would have one cheat per day (food/beverage), but we all know the less cheats you have, the better your results. You canย make it a little competition between you and your partner! I don’t know about you all, but one cheat per day for me has led to 3 and 4 cheats per day and that adds up! If we can survive the holiday “season” then we can survive anything, right?? And remember…the “holidays” is 2 days…Thanksgiving and Christmas…Don’t turn the holiday season into a 40 day free for all!

So who is interested?? I myself, if I don’t find a partner will set some goals BEFORE 2013 is over and ACCOMPLISH them!! ๐Ÿ™‚ Comment on the blog or Facebook page if you are interested.

By the way…CFU is at 647 Likes on Facebook, who out there has not liked the page yet?? Do it! Please! ๐Ÿ˜‰

Can’t wait to celebrate 2 years of CFU next Saturday!! Everyone is welcome…you can choose to WOD or not, come watch, come eat, or come party! There will be a few door prizes too! And I know everyone loves FREE stuff! ๐Ÿ™‚ Hope to see lots of you there! Starts at 2pm and we’ll eat between 5&6pm…if you are coming to eat, bring a dish to share and BYOB.

Who is going to run in the Thanksgiving Day Pie Run?? Forms are on the glass case, sign up is on the wall by the office. Turn in forms on your own! Let’s have a good turnout CFU! ๐Ÿ™‚

Have a great rest of your weekend!!


suck bucket work for 10 min

Kettlebells Kettlebells and More Kettlebells!

4 rounds of:

15 reps of kettlebell swing at 53/35 lb

10 reps of goblet squat at 53/35 lb

5 reps of kettlebell press at 53/35 lb

5 reps of kettlebell press at 53/35 lb

100 m weighted run at 53/35 lb

WOD Notes

Make sure you check the blog concerning the “Surviving the Holidays” Nutrition Challenge! PLEASE post your scores in the WODTogether account as this helps the coaches help ALL the athletes!!


Work Hard, Eat Clean, Be Blessed!


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