Thursday, 02.13.14

open 2014

Just a few things…first remember there will be FREE spinal checks and chair massages at CFU Saturday morning from 10am-noon! And if you want some info on sports supplementation, there will be an athlete here from RynoPower to discuss optimal performance strategies.

Second, I will be offering a Ladies only and a Men’s only Boot Camp during the week from 6:30-7pm. It will be a class focused on strength and conditioning without the weights for the gals and the same for the guys though we will be adding the barbell to their format. This class is for those who might be a bit intimidated by what you do in class. If you would like to try it, I’ll offer it to CFU members for a $4 drop in fee as it is a separate class from the unlimited fees.

Third, the CrossFit Games Open is in TWO weeks! Have you registered yet?? Check out the board by the kiosk…would love to have more checks by those names! Remember we are having a scaled division too so if you just want to do it for the fun of it, then sign up as well. We will be starting the heats at 6:30ish pm and the last heat will be the scaled version. Following each Open workout, we will have a “Social” so plan on staying for a few drinks and some fun! Everyone is encouraged to come out and support the CFU athletes!! 🙂

Fourth…the WOD for Thursday!

Overhead Squat

10-10-10 reps of: overhead squat


3 minute AMRAP of: 30 reps of sit-up (weighted) at 30/20 lb

max calorie row


3 minute AMRAP of: 30 reps of wall ball at 20/14 lb

max calorie row


3 minute AMRAP of: 30 reps of push press at 75/55 lb

max calorie row

suck bucket work for 10 min

Have a Happy Friday Eve!!

Work Hard, Eat Clean, Be Blessed!


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