FRIDAY 042916



FRIDAY 042916

Sometimes you meet someone who is a good friend. A friend who makes you laugh a little louder, smile a little brighter, and live a little better than before. Anyone who has had the pleasure of meeting Sarah Beatty — 6 a.m. Sarah — has definitely laughed a little louder. Sarah has been promoted to bigger and better, and she’s moving to Georgia this weekend as the newest Dillards’ store manager! She’s been a big part of the 6 a.m. crew for more than a year, and everyone will miss her presence, her dancing, and most of all her humor. Your CFLWR family will miss you Sarah, and we all wish you the best. Come back and see us!

If you’re coming to the Friday 6 a.m. class, be prepared for a special WOD to celebrate Sarah. And Friday night at 6:15pm we’ll be going to Seasons 52 for food and drinks to send Sarah off! Let Nathalia or Patty know if you will join us on Friday night!


12min EMOM
Even: power clean-hang power clean
Odd: hang squat clean-front squat

FIT: Metcon (Time)
5 rounds:
15 pushups
10 box jumps
3 rope pulls
then… 50 sit-ups
Rx: Metcon (Time)
4 rounds:
25 pushups
15 box jumps
3 rope climbs
then… 50 toes to bar