Wednesday, 04.01.15

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“Shoes for Spring” drive for Hope for Caribbean Kids starts Wednesday! Last year we collected just over 200 pairs of shoes to help out this organization. This year’s goal is 250! Any type of footwear except for flip flops are being accepted so dig through those closets and purge for the kids! We will be collecting ALL month so you have plenty of time to get them in!

Pull-up/Doubleunder Challenge begins Wednesday as well; the official “plan” will begin on Monday so until then…Wednesday-Attempt a pull-up and see how high you can get…Then do 3-3 second negatives focusing on lowering with your back and squeezing your shoulder blades together…then 3 sets of 10 ring rows…then spend 3 minutes on DU’s (count makes and record). More “work” will be posted for Thursday!

SugarWOD…now that we have about a month of workouts in, just wanted to let you know about a feature that you can use. Open the app, hit the wrench in the upper right hand corner and scroll down to “Export workouts”, hit that and an email will be sent to you with ALL of your workouts and comments listed! Print it off and you have a new log! 🙂 By the way, if you aren’t using it, START! It’s pretty cool to see all of the feedback from the members and it’s AWESOME being about to ENCOURAGE others via this app…remember a compliment can go a lonnnnngggg way! Yesterday for the 5K was by far the BEST day for building each other up. 41 results posted, 352 Fistbumps and 66 comments. I encourage everyone to use this app, one for tracking your results and two for helping others; that’s what our community is about!

Thanks for being part of the CFU community! Y’all are GREAT! 🙂


Hang Power Clean 5×2 @80% ADV: HPC+ Jerk 5×2+1 @ 80%

Mini “Kalsu”
50 Thrusters (95/65)
EMOM 5 burpees until you complete the Thrusters
Scales: 45,40,35   Cutoff is 30 minutes

This is NOT an April Fool’s Joke!

Work Hard, Eat Clean, Be Blessed!


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