Thursday, 04.30.15

3rd bday bash

Greetings from Austin, TX! Guess some of you have figured out that I haven’t been around this week! Truth be told, I haven’t been away “for myself” in probably 2 years so I guess it was time to go “fill the pitcher” as I call it.

I got into a discussion with one of my friends over lunch today about what keeps people going…I explained that with me and I know a lot of CFU members, that it’s taking that time for YOU every day whether it be quiet devotion time, coffee at Panera while reading, or getting your rear kicked in a WOD! I like to do all 3 of these and it definitely refills my pitcher to where I have more to give others such as family, friends and members. If all you do is dish out here, and dish out there and don’t take the YOU time you need, there will be nothing left to give and that’s not good for anyone! So I would like to first thank my family for “letting me” πŸ˜‰ take this mini vacation and second to my trainers for covering the classes I normally coach.

While down here in Austin, I visited a box…walked in, there were about 5 members rolling out; similar to what you would find at CFU…I was doing a little experiment I guess bc I stood there for a good 5 minutes; even sat down my water bottle, took off my CFU jacket (it was actually cold in TX yesterday-they were all whining πŸ™‚ ) and got a foam roller. Finally, I walked up to someone and said I’m a drop-in, who do I need to talk to (let me first say that you have to sign up online and they should have known a crazy lady from MO was coming!)…he led me to another guy and finally was taken care of. While rolling out I’m the one who made the small talk…so in a round about way, I feel like the atmosphere at CFU is MUCH different…Thank you members for making new people feel welcome the moment they walk in the door…Thank you for being who you are and making CFU special…And most of all THANK YOU just because you’re Awesome and Amazing! πŸ™‚ (Y’all miss me yet??) πŸ˜‰ I’ll be back Friday night πŸ™‚

DON’T FORGET….CFU Mamas Baby Shower & WOD at 4:30 on Sunday afternoon! We will WOD at 4:30ish (only open gym at 3pm!), then have refreshments…there will be piggy banks for each of the Babies so save your $$ for Sunday!

Monday, May 4th there will be Nutrition Challenge Kick-Off Meeting at 6:30pm “Summer Strong & Unstoppable” If interested, please try to make this meeting as I will be going over the logistics and what is required…It is FREE to members so what do you have to lose besides pounds and inches?? Bring a water bottle and be in clothes that are comfortable to work out in…No Excuses πŸ˜‰

Tuesday, May 5th @ 6:30pm–>We are bringing CFU Barbell back! We had to stop offering the classes bc of poor attendance so PLEASE if you want to keep this class time, come to the class, learn some great technique and improve TONS! Instructor will be Britt.

Be watching the website/Facebook page/Calendar for other announcements that may concern you! Be in the Know! πŸ™‚


3 Position Clean: 4×1 @ 80%

10min Suck Bucket Work(choose 2-3 movements you need to work on and focus on getting better!)

Partner WOD 15min AMRAP
Partner A runs 200m (around island to Praxair sign, back around island to inside while…
Partner B does:
5 Power Clean (115/75)
10 Weight Plate situps (25/15)
5 Burpees onto Plate
*Partner completes movements/waits for partner (may be rest time…)

1600m run – 20 sit-ups, rest additional 3 min…
1200m run – 20 v-ups, rest additional 3 min…
800m run – 20 Russian twists (ahap), rest additional 2 min
THEN AMMAP 3min (as many meters as possible-just use the mats to tree and back for measurement and estimate meters) Score on board will be total time and meters in 3min –Run FAST!

Advanced WOD
500m row
5 deficit HSPU

Happy Friday Eve!! πŸ™‚

Work Hard, Eat Clean, Be Blessed!


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