Fun Friday

Once again PR's were all over last night. Great Job CFCP! Your fitness is not only constantly varied. It seems to be constantly improving. Keep it up. I found a couple of very funny things happening in the CrossFit world yesterday.

First check out this video from CrossFit STLM. That gang in Stockholm likes their disco.

Next check out Sage Burgener's take on overhead squats. Watch the video and read the post. Do your overheads.

Don't forget finals for the Holly Jolly Challenge are tomorrow! Ryan C. of team "The beasts and a beauty" has dropped 14 lbs in just 4 weeks by CrossFit and Paleo. Great Job Ryan! Come in prepared for anything. Remember it always rains on our challenge finals. Bring all your food logs and other info by 9:30am gang. See you then.

WOD

21-18-15-12-9-6

Pull ups

sit ups

follow each round with

100 ft of lunges

for time

Inspire Me

Jess and
Garrett
Squat-a-thon!








Get a PR. Every day we are blessed to see someone new in our community get a PR! It never loses it's magic. Just this week we have seen personal records in push press, push jerk , The filthy fifty, Murph(and 1/2 Murph). Inspirational, exhilarating, and motivating. The heart and desire that we as coaches here get to witness amazes me. Keep working hard gang! You inspire your coaches!

Don't forget about these upcoming events:

Friday Night Nutrition Seminar. Learn the
shocking truth about the average American diet. We will discuss food quality, food quantity, timing, and have a few items to taste test. Call for more info 331-0992 or drop in to register.

Saturday FREE community workout at Milburn Park at 9:30am.
Bring your family and friends for a great workout and some fun too.


Day 39 of the burpee challenge.
Burpees to date 780
Burpees remaining 4270

Don't Quit!

WOD

25 Kb swings
run 400m

4 rounds for time.

Nikki's PR

Nikki gets a PR on her overhead squats.
Go girl!

She is part of Team Tillman, going to compete in the regional qualifier
of the CrossFit games.

Congrats Nikki and keep working hard!

WOD

5 push press (guys 115, gals 75)
10 push ups
15 sit ups

AMRAP in 20 minutes