Thursday, 02.05.15


Thursday’s D&E class is still a GO, however there will NOT be an Xpress or Couch2Fit at 6:15am….All other classes will be as scheduled for the day!

Be SAFE if you decide to come to the box Thursday morning!

*****If you ordered the “PureFit” meals for Sunday’s delivery, please let me know so I have an idea whose names to look for on Sunday when I go and pick them up…I will post on Sunday when the meals arrive at the box 🙂

Birthday Bash-Saturday, Feb. 21st 4pm-?? We will start with a few workouts 😉 (the kids too), some BBQ, social time and volleyball. We are asking families to bring a side dish to share…meat, tea and water will be provided. Hope to see LOTS of you there! 🙂

CF Open 2015…Our first “Friday Night Lights” is scheduled for Friday, February 27th at 6:30…whether you are participating or just want to watch, this 5-week “event” is for everyone. If you aren’t signed up yet (online or our whiteboard), please do so!


2 pos clean and jerk (hi hang, hang) 5×2 @75-80%
ADV: same + 2 push jerk

Partner “Double Grace” (You go, I go format)
Each person must perform for time:
60 Clean & Jerks (135/95)**
**E2M (every two min) stop and perform burpees increasing by 2 every two minutes…2min mark=2, 4min=4,…6,8,10 etc…(again one working at a time)
Scales: 50, 40 reps

Power Snatch 95/65
Burpee box jump over 24/20

1200m-rest 2min, 600m-rest 2min, 200m-rest 1min, 200m-rest 2min, 600m-rest 2min, 1200m **If weather is bad Row!

Bonus Work
3×10 barbell rollouts, 3×15 straight leg sit-ups, 3×10 supermans

Have a great Thursday!

Work Hard, Eat Clean, Be Blessed!


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.