Wednesday, 11.19.14

Nice work on the WOD’s today everyone!
Remember Day2 of the Squat Cycle–6×3 @ 80%… Otherwise–

10min mobility
8 min EMOM (alt)
Odd: 30 second plank
Even: 7 Burpees

16min EMOM:
Min 1: Doubleunders (Tuck Jumps for sub)
Min 2: V-ups
Min 3: Deadlift (135/95)
Min 4: Run(10m)

*No rest, move right to next station. Total reps for score

Bonus Work
3×10 Hollow Rocks – 3×10 Supermans – 3×10 Oblique Crunches

SUNDAY….@2pm we will have the Sweat Angels here and CFU will be representing Missouri in their National Campaign!
Sweat Angels – Feeding Families
November is a time of thanks. At Sweat Angels, we’re giving thanks by feeding those in need, through The Hunger Site and

If you’d like to donate directly, please use this page. All donations will go to and will be directed to The Hunger Site. Thanks for your support!

CFU is requesting a $5 buyin for the WOD on Sunday, feel free to donate more…the reps will also have gear for sale to benefit the Hunger Site.

Have an awesome Wednesday!

Work Hard, Eat Clean, Be Blessed!



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.