Thursday, 05.14.15


Did everyone enjoy those prowlers on Wednesday?!? Good thing it was on turf and not the concrete, eh?!? 🙂 So let’s bring on some Turkish Get Ups for Thursday! Why not, right??? Better than Yesterday!

Wanted to commend ALL of the new members on their dedication of getting to the box and powering through their workouts and believing in themselves! You all are going to do Great things! TRUST the “madness”! 

Want to welcome SarahL’s fiancé MikeC to the CFU family! 

ATTENTION MEMBERS: I will be using a different method in collecting money/checks for products & services. If you need to leave payment, there are envelopes on the cart along with post-it notes where you can indicate what the payment is for and then you just slide under my door as my door will be locked. If you have any questions, just let me know. Just consider this a “drop box” of sorts.

ALSO: I will be starting a “Beat the Heat” summer class time beginning Monday, June 1st; these classes will be on MWF through August as long as the numbers are consistent. Last year this worked well. Times are still being thought about, but an idea is to start at 6:30am and treat the class as an “Xpress WOD” and do the WOD first then we would be done by 7am…then those who wanted/could stay for strength after. The other option is a full class from 6:20-7:20am giving enough time (for some) to get to work by 8.

We are experiencing a LOT of members attending the 5:15am class and in order to keep athletes safe, we need to try and “shift” some members class times if at all possible.

If you have other suggestions, please let me know! The trainers and I are here to help! 🙂

Shirts are for sale for $15…I have more in stock if your size isn’t on the rack. Please follow the new payment method if I’m not there! 

TGU 8×1/side AHAP (use barbell and weights for added difficulty)

KB Swings 70/53
Weighted Overhead Lunges (25/15-plate)
Weighted Sit-ups (25/15-plate)
Scale: 15-10-5 reps

Bonus Work
3×3 Pullup Negatives – 3-5sec descent, 3×15 Plank up/downs, 3x20sec hollow hold

12 rounds – 150m Row – 30sec rest between rounds – max effort – for time

Advanced WOD
 5 DL 275/185
 3 MU
 10 WB 30/20


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