Thursday, 03.19.15

nothing will work

So many CHOICES!!! Hope all of you make it in for one OR two of these WOD’s! Your CHOICE! 🙂 I’ve been missing some of you…Life getting busy? Kids sick? Have you been sick? You haven’t given up on YOU have you?? I sure hope not…because YOU are worth it and we want to see YOU at the box!! If it’s been awhile, I know it will be hard…but who said Life was easy? Get back on track and get to the box! NO EXCUSES!!

Thursday night marks the announcement of 15.4 and CFU will have Friday Night Lights at 6:30pm. We will NOT have a 5:15pm class Friday.

NEXT week Friday will be the last Friday Night Lights! We will have a Social after so bring food and drink AND Yourselves!! If you’ve never been, then please bring your significant other to show him/her where you workout and to see some great athletes WOD their hearts out! 6:30pm….Please come!

If you’ve noticed, we 3 full racks of barbells now! The new ones are a little rough on the hands so watch it…short ones are 15#, medium ht are 35# and the tallest are the 45#. And tomorrow, who wants to challenge themselves with the new 12′ wallball targets?? 😉 Jerry and my brother will be adding some new steel wb targets to the rig and a new “climbing apparatus” in the near future…And have you seen those concrete stones on the picnic table?? 🙂 🙂

Have a super Thursday!


Snatch pull + hang snatch 4×2+2 @70-75%

5 Rounds
100m Run
5 Squat Cleans (135/95)
5 Barbell Burpees
10 Wallballs (20/14)
10 Wallball Situps (20/14)
*Scale 4 or 3 rounds

Advanced WOD
400m run
10 weighted sit-ups 25/10
10 OHS walking lunges 95/65
10 front squat 95/65

9*6*3* Hill Repeats (Curb to mailbox and back = 1) *15 pushups-30 Squats-45 Situps
after each set of repeats

Work Hard, Eat Clean, Be Blessed!


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