Blog 145! Tuesday WOD! We love our community!

Blog 145

One of my INSPIRATIONS DAILY! Mrs Christine! She is such amazing woman! I am a proud coach, friend & her unofficial but official adopted son. ☺
When I say I am going to help change the world through health & fitness I MEAN IT!!! Healthy & Happy people are the future.


Little by little, one progresses far. Terrific Tuesday peeps! Get up & inspire. Make your health & happiness a priority. Lets us help motivate you!
M.D.I. Of the Day: 3/16/16
Level 1: Warm up: Core burner 3 minute
Hollow body
Super mans
Metcon: Tabata .20 on .10 off
Box jumps/ step ups
Push ups
Oh lunges
Ring rows
Sprints to planks
Level 2: Programmer: Greg
“Open Training”
– Shoulders
– Quads/Hamstrings
– Wrists
Thrusters (20 Minutes)
2 @ 80%
2 @ 85%
(2 Sets) of 1 @ 90%
** If you don’t know your max Thruster, use your push press max ** METCON:
Open Workout 14.4
14 Minute AMRAP:
60-Calorie Row / (600 Meter Run)
50 Toes-to-Bar / Knees-to-Elbows/Knees-to-Waist
40 Wall Balls 20/14#
30 Cleans 135/95 *Power or Squat* 95/65
20 Muscle Ups / Pull Ups
(Repeat sequence if time remaining) —

Thank you Father God for allowing CFMDI & I to help change our community through health & fitness. What an amazing night filled with love peeps!


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