Monday

MARK YOUR CALENDARS! 
Nutrition Challenge begins April 22nd! 
Nutrition Seminar April 21st at 10am!

Proud of Coach Brock, watching him do the WOD's was nothing short of amazing,

he works hard, fights for every rep and definitely deserves his regional placing!

Congrats Brock, hard work pays off!! Can't wait to watch you crush it at Regionals!

Brock and Sweeny after 13.5 Both insane scores 148 and 142

Poor Sean sprained his ankle after 13.1 and missed a few WODs, came back and smashed the last two

Also I am so proud of CFU as a team! 50th place out of over 200 teams and 4th in the Hampton Roads....

That is amazing! 

WOD
Deadlifts
3x5 *same weight
Each rep dropped from the top

7 min AMRAP
300m Row
Then with remaining time AMRAP:
6 Burpee Over the Box Jumps
12 Slam Balls

Rest 2 minutes

7 min AMRAP
300m Row
Then with remaining time AMRAP:
12 (total) DB or KB Walking Lunges as heavy as possible
6 Toes to Bar