Tuesday, 07.07.15

Way to push on that killer cardio WOD everyone!! Love the drive and heart you all have!! 

Tuesday, keep in mind that we are changing our CFU Barbell time to 5:30pm as opposed to the later 6:30 time in the hopes that you use Britt’s barbell expertise to improve your lifts. You DO NOT have to be able to lift heavy; you just have to have the drive to improve! Hope to see many of you there!

Tuesday evening we will begin the July Foundations/101 class at 6:30pm so if you see some newbies, welcome them to CFU! 

See you at the box! 

Snatch: 1 Pull + 1 Snatch x6 @ 80%

3 Rounds
75 DU’s (30 attempts)-New members: 75 singles
15 T2B
15 Push Press/Jerk (135/95)
(borrowed from CF Linchpin’s 4th of July WOD)
Cardio Cash-out(voluntarily)-10min EMOM: 100m run (inside if raining or 10 down and backs on walls)

16 rounds – 100m sprint -5 Plank up downs – 5 v-ups – 5 hollow rocks – 5 reverse crunches

Advanced WOD
4 Rounds
30 Thrusters (75/55)
30 Burpees
30 Straight leg Situps

Work Hard, Eat Clean, Be Blessed! 


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