Thursday, 07.16.15

The Show-Me State Games are coming up this Saturday (for those competing in the Powerlifting). The Bench Press will begin at 10am; most of the CFU crew will be in the same flight(not sure which one yet); then Deadlift following. Not really sure how long this takes…Lauren competed last year winning 2 Gold Medals! Looking forward to seeing more of our athletes show their STRONG! The competition is at Lange middle school in Columbia. Would love to have some great CFU supporters in the crowd! ๐Ÿ™‚ Looks like on the gals side we have Lauren, Amber, Taylor, and myself while Garrett and Jimmy will field the guys side! Did I miss anyone?!? ๐Ÿ™‚

Special shout out to ALL of the newbies who have been showing up and working hard!! So proud of All of you!! ๐Ÿ™‚ And of course, I’m proud of every othe Rock Star at CFU!! Keep busting your rears for those results! 

10 minute – Skill Work
Handstands/HSPU progressions

EMOMx8: 3 Touch & Go Power Snatch at 75-80%

10min AMRAP
15 Wallballs (20/16)
5 Box Jumps (24/20)
Scale: 8,7,6min
Cardio Cashout: 4x100m runs-30 sec rest after each

5x1000m-rest 3min between efforts (scale-4/3 rounds)-route is two blvd loops plus 100m

Advanced WOD
 10 thrusters 105/75
 5 MU


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