WOD 6/14

Make-up/Skill Day

A1. Press x5x3 @ 80-85%  rest 1:00
A2. DB Step-ups x5/leg x3  rest 1:00
B.    Squats x5x4 @ 80-85%  rest 3:00
C.    DL x3x3 @ 75-85%  rest 3:00
*3-5 Strict Pull-ups in between squats reps

It usually takes me more than three weeks to prepare a good impromptu speech. -Mark Twain

How to wake up and feel alert
*Post thoughts to comments

-Murph Day pictures have been posted
-Free YOGA at CFA!  Sundays at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up
– June 23rd is HAPPY HOUR at
Little Woodrows at 7:00pm for Steak Night!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up
here to attend.
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary!  Go
here to donate and participate!

Congrats to Tow Matt and Amber on a beautiful baby boy, Maxwell Douglas Terry, born June 10, 2011 at 8 lbs 1 oz 21 inches!

AM Results
Kirk S
9am S
Ivan S
MG Jenny S
Tall “D” S
Dana 45lbs, RR (Th)
Melody S
Tony Fri
Walker Fri
Suzanne S
Will S
Jenny S
Letty S
Heather S
PM Results
Geno S
Blake Th: 155 lb, KPU
Winner S
Tasha M: 4 (45 lb)
Stephanie M: 5 (45 lb)
Sherman S
Jables M: 5 (55 lbs)
G. S
Kirk Fri, 36:40 (Pike, 24K)
Tow Matt S
Veronica S
Elena S
Lance S
Zoom S
Darlene S
Ryan S
Ross S
Anthony S
Kristina S
Liz S
David S
Jerry Fri
Eric S
AG M: 4 Rx
Huston S
Cody S
Sean S