Monday

Sara at the WOD of Appreciation 

Thank you to all of you that went to the event at CrossFit Chesapeake

to support and fundraise for such an amazing cause. 

WOD

Deadlift

1-1-1-1-1-1-1

Then....

"FRAN"

21-15-9

Thrusters 95/65

Pull Ups

If you don't have a journal I recommend buying one to record all your lifts in. The phone apps are great but I know some of them take a while to find your records. 

Soon we will be using our one rep max to establish a percentage based strength program so you will need fast access to your numbers. 

HELPING THE VICTIMS OF SANDY *Please Read*

One of our CFU Firefighters is currently up in NY/NJ helping on the FEMA Team. Thank you Sean!! 

We have another CFUer that wants to help.....

Joline has her mother in NY and will be driving over on Friday. She would like to get the support of CFU to gather ANY clothing item, and non-perishible food to take with her to drop off at the local shelter. There are so many people who have lost their homes and have no clothes, no food....nothing. It's so sad.....

There is a Noreaster that is quickly approaching that will send temperatures very low....let's help keep them warm and fed! 

PLEASE PLEASE do what you can to help. We will have a pile in the office for Joline to take with her and help as many as we can. 

Thank you