Tuesday’s WOD

News & Events

Hey SICK PEOPLE! Please refrain from coming into the gym and spreading your germs to everyone else. Get REST, and RECOVER! Your body, and everyone else at CFU will thank you! Also, Please keep SICK CHILDREN out of the gym. We don’t want our children getting what they have. Thank you for your consideration in keeping our box a healthy place to come workout at.

Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting.

Childcare is at:
9 AM Monday, Wednesday, and Friday.
5 PM Monday, Tuesday, and Thursday.

Please introduce yourself to new faces in the gym. We are family. Make them feel comfortable and at ease. CrossFit can be intimidating coming into.

Please make sure all children stay off the gym floor, and off on equipment. Rink, and the office are safe areas for the kids. Thank you.

Classes mobility start’s prompt at class time. Warm-up is to be done before if you arrive early. Please try to not be late.

*All workouts are scaled accordingly to the athletes specific athletic ability.

CrossFit & Advance #130821

Warm-up:

500 M Row

Skill:

Burgner

“Donny”/ 21-15-9-9-15-21 Reps For Time:

Deadlift (225/155 lbs)
Burpee

Hero_Donny_th.jpg

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

 

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