Tuesday, 10.14.14

Check out the Athletes of the Month for October! Congrats you guys! I was looking at your start dates and there was an April, May, June and September of 2012…you all are amazing athletes and friends and I’m so grateful that you are a part of CFU! Keep being Awesome!

Just a heads up on Saturday…There is NO Saturday class because of the competition. Volunteers and Judges should be at the box by 6:30am(yes, that’s early but registration begins at 7am and athletes will be arriving so we need to have all hands on deck!
I’m hoping to have the volunteer shirts by Wednesday(if not, plan on picking up on Saturday to wear). It is going to be a fun, but long day and I appreciate each and every one of you who have put in time and effort towards this competition. If you can, plan on staying after the competition for a get together with CFU athletes as well as the other competitors!
Friday night we will begin set up after the 5:15pm class. So anyone who can help, please show up! 🙂

D&E class…BYOW(water)-my “delivery girl” didn’t come through for me 😉

12 min EMOM: Power Snatch + OHS @ 70-75%
Advanced: 12 min EMOM Hang Snatch+Snatch+OHS @ 70,75, 80%

3 Rounds
20 Shoulder to Overhead 95/65
400m run
20 Box jumps 24/20
Scales: 15 reps, 200m; 10 reps, 200m

Advanced WOD: 24EMOM
1st-30 DU’s + 10 Pull-ups
2nd-10 burpee box over 24/20
3rd-12 Push Press 115/75

TECS WOD: Warmup with Blvd LOOP, slow pace…Then
10 rounds Hill Sprints(mailbox to curb; walk down is rest)AFAP

Bonus Work: 3 rounds 45 second handstand holds, 30 sit-ups, 10 good mornings @ lightweight



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