Saturday WOD

Matt has been a huge inspiration at CFU since the day he walked in.

It's been less than 2 months Matt has lost more than 30 pounds, shares 

awesome paleo recipes with his CFU family, always has a positive attitude and 

has the determination of a Warrior!

"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." Vince Lombardi

We are back to our normal 9am Saturday class!

There will be a 10am Intro WOD for anyone that wants to come and check us out!

**Please excuse our mess and lack of pull up rig. It was taken down tonight after classes in prep for Sunday when we will move and attach it to the wall and add on 4 Dirty South Bars.**

WOD

Squat Clean 

65% of 1RM x 5 x 3sets of clean shrugs

75% of 1RM x 8 x 2sets

80% of 1RM x max reps x 2 sets

In two person teams complete the following:

400m run holding bumper plate (any way you want)

*one person must always be holding the plate 45/25#

50 box jumps

3 rounds:

150m run

Max Reps Sumo-Deadlift HighPull 75/55

(while partner is running parter 2 is doing max reps of SDHP)