Wednesday!

"Jonesworthy"

Squats: 80, 64, 48, 32, 24, 16

KB Swing: 40, 32, 24, 16, 12, 8

Pull ups: 20, 16, 12, 8, 6, 3

EXAMPLE: Round 1: 80 squats, 40 swings, 20 pull ups

Round 2: 64 squats, 32 pull ups, 16 pull ups......

CrossFit is a LifeStyle.

Just ask Nick Parks who transformed his life with it!

BEFORE CF

LOOK AT THIS STUD!

Now he's CF'in like its easy, running triathlons and road races!

You know we don't all start out RX'in everything and some of us

you don't even realize started out right where you are! So keep your head up

and move onward because anything is possible if you WANT IT BAD ENOUGH!

Nick you are one BADASS!!

REMINDERS:

Optimum Nutrition is coming to film "A day in the life of"

9am tomorrow there will be shooting going on in the gym.

3:30-7:30 there will probably be cameras again.....

Thursday should be only 6am and 9am shooting.

and Friday at 9am the news is coming.

Now you guys will all get a taste of how I feel! :) lol!

WEEKEND WODS:

For the next 5 weeks will be Sundays at 9:30am!

You can come and cheer on your fellow CFU members on Saturdays at 10am.

Week 1 (this weekend) TakeOver

Week 2 Unrivaled.....

I will keep you updated on the next ones :)