Thursday, 10.01.15


THANKS to everyone who helped out with the ABLE book drive! Your contribution to this organization will definitely help the adult literacy program in Jefferson City!

October is a busy month! We have our “Waist Away” challenge starting on the 5th as well as the “Push/Pull” Strength Cycle starting. I will be posting a video showing a description of the “moves” and you can find the “schedule” on the whiteboard as well as a paper copy on the glass case. I know that there are many of you who want to improve your pullups, get a pullup and/or improve your pushups! This cycle can be done during regular strength sessions or post-WOD if time allows. 

On a serious note…look around at the athletes around you. What do you think their goal of coming to CFU is? What is your goal? I look at all of the members and think, Wow! These people are coming to CFU because we offer something that they desire…maybe it’s to get a butt kickin’ workout…maybe it’s for much needed social time with friends…maybe it’s to start their day off right…maybe it’s to work towards that specific goal that he/she is almost at…Whatever it is, know that YOU make a difference at CFU and YOU might make a difference in another athlete’s day! Whether it be a fist bump, high five, or @$$ smack 😉 YOU can make that difference! It could be the difference between a so-so day or a Fantasticly Awesome day! Think about it and be that person at CFU! And if I don’t have the chance to high five you or say great job during a WOD, I’ll get ya on SugarWOD with a fist bump!! 🙂 Keep being Amazing! 

**Monday, October 12th from 9:30-11:30am, we will be doing a “deep clean” in the box in preparation for WODFest. If you could help, it would be greatly appreciated! 

Bench Press 3×10

3 rounds:
400m Run(Blvd)
21 Wall-Balls (20/14)
15 Toes to Bar
9 Ring Dips/box dips

800m run (2 blvd runs) rest 1 minute
400m run (1 blvd run) rest 1 min
800m run rest 1min
400m run rest 1 min
800m run rest 1 min
400m run rest 1min
Total time is score

Advanced WOD
10 Power Snatch 105/75
10 Box Jump Overs 24/20


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