Friday!

Dawn PRed her deadlift by 20# today!

Its the end of the week! Great week everyone. Seriously! I am proud of you guys, you killed it in the gym, crushed some PRs and worked your ass off. I can honestly say that nobody was slackin this week! (well maybe a few people, you know who you are....)

To all the new faces that took advantage of the FREE WEEK, you guys all did awesome! I was impressed by each and every one of you and your hard work. CF is far from easy and you gave it your all! Thank you for coming and visiting CFU and hopefully some of you guys will join the family!

WOD

For time:

10 => 1 of each

Push Press 115/75

 Box Jumps 30/24in

Knees to elbows

Cash Out

30 back extensions

Reminders:
I will be out of town this weekend, Coach Ruby will open up and teach Sat at 9am! WOOT WOOT!
Oct 15th Susan Koman Race for the Cure
Oct 29 Barbells for Boobs....have you signed up?


Never give up!!! You WILL improve, you will get faster/stronger, you will reach goals.....as long as you never give up.