Thursday, 09.03.15

A heads up on the Labor Day schedule…We will only have two(2) classes that day: 6:30am & 9am Please plan accordingly if you are going to be in town!

I am currently working on the September newsletter that has some updates and announcements 🙂 It will eventually get finished! 

A reminder to athletes to Please put your times/scores on the board when you are finished with the WOD along with the weight lifted(bar/KB). This allows for the trainers (and others) to see where “you’re at”. Some of you are using SugarWOD, which is a great resource not only for data collection, but also a way to give fist bumps and encouragement to your fellow athletes at CFU! When we build each other up, we go further! 

Another reminder about locking your vehicles while attending classes. Err on the side of caution please! 

Are you all taking proper care of your bodies in terms of eating, drinking (water!), sleeping and mobility. If you put everything together the right way, the “magic” starts happening! Make the magic happen this month! 

Alrighty, enough yakking…here are your WOD’s to choose from 😉 Enjoy! 

Push Press: 5×5 @ 80%

“Top Gun”
**EMOM-4 burpees
20 Thrusters (95/65)
20 Push Jerks
20 OHS
20 Front Squats
Scales: 17 reps/4 burpees, 15 reps/3 burpees, 12 reps/3 burpees

4 rounds: 500m row, 400m run, rest 2 minutes between efforts(400m run will be around the island, to the blvd, back around the island to the door.)

Advanced WOD
Blvd Run
21 walking lunges
15 pull ups
9 burpees

Work Hard, Eat Clean, Be Blessed! 


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