Tuesday, 06.16.15

Nice work on the rowers and box squats Monday! Oh and that measly little 8min workout 😉 Keep up the great work!

Tuesday’s Instructor led TEC WOD will be at 4:30 instead of 5:30; sorry for the inconvenience. Looking forward to seeing lots of athletes to take this one on Tuesday! 

CFU Barbell at 6:30pm!! Who wants to get BETTER?!? 

Thanks to everyone who has brought in a package of diapers; it really will make a difference! Aldi’s has some decently priced where it won’t break your wallet…right now anything is better than what those poor kiddos have now-nada 🙁  Thanks for your help in advance!

Saturday Barbell Cleaning Session…10:15am! Who can help?!? 🙂 

Hydrate, Hydrate, Hydrate!! And fuel your body the RIGHT way! 

Technique WOD
10min Barbell Technique http://youtu.be/kRxECJyxkIQ

 
Strength
EMOM 11: Power Snatch + Snatch Balance 2 + 1 @ 75% and climbing 

http://youtu.be/rhF0cbRjxRo

http://youtu.be/6Kcend-O21w

 
WOD
For Time:
400m Run (Blvd Run-stop sign)
4 rounds Cindy (5 pullups, 10 pushups, 15 squats)
300m Run (Praxair sign then tree and back)
3 rounds Cindy
200m Run (Praxair sign)
2 rounds Cindy
100m Run
1 round Cindy
Scale: Start at 300m run/rounds

TEC WOD
500m Run – 5 burpees, 10 v-ups, 15 Reverse crunches
400m run – 5 burpees, 10 v-ups, 15 reverse crunches
500m Run-5 burpees, 10 v-ups, 15 reverse crunches
400m run-5 burpees, 10 v-ups, 15 reverse crunches
500m run – 5 burpees, 10 v-ups, 15 reverse crunches
400m run – 5 burpees, 10 v-ups, 15 reverse crunches

Advanced WOD
For Time:
800m row
8 MU
700m
7 MU
…
100m
1 MU

Happy Tuesday!

Work Hard, Eat Clean, Be Blessed!