Bring On Monday!!

Mike working so hard, he's smoking!!

Looking forward to seeing all your smiley faces tomorrow!  By the way great turn out on Saturday, 28 people working hard…amazing to see!!  Hope you all had a great weekend and enjoyed the sunshine:)    

5 Rounds for Time:
5 Split Power Cleans: (M205/W125)
10 Box Jumps (M30”/24”)


4 Rounds of:
400 M Run
10 Pistols/ leg

3x12MB SItups

Week 2 for ALL our Runners!! 

Running WOD’s

5k Runners 1.5 mile run
10 Milers 3 mile run

5 x Hill Repeats (longer hill than shorter :))
Rest 1 min at the top and then rest 1 min at the bottom

1 x 200m, 400m, 600m, 800m
Rest the amount of time it took you to do the previous run

15 minute time trial
Try to cover as much distance as possible


  1. Monique said:

    125 lbs and 24″? yikes!

  2. Mike Ussary said:

    Completed the c-WOD 115#/24″ 5 rounds with 1.5 minutes of conversation time with a person commenting about weight loss 8min 20 sec. Did running wod, 1 x 200m,400m,600m,800m on threadmill. Time 18min 40 sec. Run felt good. Have a pork loin with mexican seasonings (chipolite peppers, tomotios, jalapenos, onion, and a few other spices that look good) cooking in the crock pot for dinner. Will serve over a bed of mixed greens, tomotoes, onions, cucumbers, hot salsa, avacado with a twist of fresh squeezed lime and lemon for dinner.

  3. Trista said:

    I am down 3lbs from the start of the challenge. I feel good and am getting used to a new way of eating.

  4. Chelsey said:

    Is the running wod done on a day without the other C-Wod? Is it 4x/wk of c-wods + the running wod?

  5. Lu said:


    They are programmed with the C-WOD. We are only doing 3 of the 4 runs this week as we are building up to more running + WODs. Hope that helps.

  6. Ceci Myers said:

    Im truly enjoy this challenge alot! on the subject of Trista, I have also noticed a difference in my over all appearance! Like I touched on before, actual lean meat protein has helped……more muscle definition starting to happen which is always nice. Still having a hard time with cravings! I have a major sweet-tooth. Today was a new day, started it off right!

  7. Trista Myers said:

    Great job Ceci, I’m so proud of you overcoming! Each day is a new day for bettering yourself and creating new healthy habits for yourself.

  8. Monique said:

    Great job on the loss Trista! Ceci, cravings are tough, good for you. Mike, you are really showing your dedication. The pork loin sounds yummy. Annie and I were talking about getting a few of us together every week, even if only once, to do the runs. Just to stay accountable. Tonight’s C WOD was a beezy for me. But, who knew 24″ would be the easy part. 🙂 New territory!

  9. Ceci Myers said:

    Monique and Trista you guys ROCK! I love being there with everyone, the buzz of energy is awsome. Im trying to get a handle on it, Ive been taking fish oil for awhile now, seems to be helping!

  10. Chelsey said:

    Thanks Lu! My friend and I want to prepare for the Ice Breaker run in April we have here in Great Falls. So, do the c-wod then the run, or do them at different times?

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