Tuesday, 10.13.15

stop making excuses

Great job to everyone who made it in on Monday!! Love seeing you all work together and cheer each other on! Keep working hard!!

Shout out to the “Waist Away” Nutrition Challengers…47 people…79# down!!! Keep wasting away people! 🙂

Thanks to everyone who helped out with the cleaning of the box after the 8:30 WOD, especially NATE! 😉 (How’s that?? 🙂 ) The pullup bars are shiny, the barbells are oiled up as are the rowers, and the Oly area is organized as well as a LOT of other things. Teamwork was the name of the game this morning so I thank everyone who pitched in!

WODFest Volunteers…I will be working on assignments THIS WEEK! Be watching the Facebook page and/or posted at the box. We will find something for you to do! 🙂

Just a reminder that there will no longer be CFU Barbell on Tuesday evenings, however the platforms are available for use 🙂

We will have a Instructor-led TEC WOD at 5:30pm…Come join the fun!


2 strict press + 3 push press: 4×1 @ 70%


5 Rounds

5 Power Cleans (135/95)

10 T2B

15 Hollow Rocks

20 DU’s(10 attempts)

Scales: 4/3 rounds



Team Of 3 WOD-15min AMRAP

1-Island Run

2-Hollow Hold/Plank Hold(alt)


*Count as score; everyone changes spots once runner gets back


Advanced WOD:


6 DL 225/155

7 burpee pull up

10 KB 70/53

200m run

Have a great Tuesday!

Work Hard, Eat Clean, Be Blessed!


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