Friday 12/12

“Bag party” this evening 7:00pm-8:30pm hosted by Cher! Coach and Kate Spade, new and gently used bags will be up for sale, everyone is welcome, spread the word if you’d like!

Tomorrow - CFU’s annual holiday party! See you all at 7pm. Adults only please, significant others are of course welcome. BYOB, pot luck, and Carl will be DJing for ya too!

Sunday 12/14 - CLOSED

Strength Day

Part 1 - Every 2:00

• 7 x 5 Back Squats

• @ 70-75% of 1RM

Part 2 - Every 90s x 8 Sets

• Sets 1-4 = 2 Snatch grip deadlifts + 2 Hang snatch

• Sets 5-8 = 1 Snatch grip deadlift + 1 Hang snatch

• Build based off feel

Thursday 12/11

We hope to see you this Saturday evening for our annual holiday party !! Starting at 7pm, BYOB, pot luck and significant others are of course welcome!

WOD - Alt OTM x 5 Rounds

• Min 1 - 4 Wallwalks

• Min 2 - 2 Rope Climbs

• Min 3 - Max Weighted Sit Ups (45/25)

• Min 4 - Rest

Post WOD - Alt OTM x 5 Rounds

• E: 1:00 Plank

• O: 15 Push ups

Wednesday 12/10

This Friday - Bag party 7:00pm-8:30pm hosted by Cher. New and gently used Coach and Kate Spade bags will be here for purchase and could be a great holiday gift! All are welcome, spread the word to friends and family.

Saturday 12/13 - CFU's annual holiday party! Morning classes will still be on. Party starts at 7pm, BYOB, pot luck, DJ, significant others welcome, and adults only please.

Sunday 12/14 - CLOSED

Strength - Every 2:30 x 4 Sets

• 5 Strict Press + 5 Push Press

• @65-70% of 1RM Strict Press

WOD - 15 min AMRAP

2-4-6-8-10…

• Burpee Box Jumps (24/20)

• Wallballs (20/14)

• Cal Row

Tuesday 12/09

Body Armor - OTM x 4 Rounds

• :20 Side plank ea

• 50ft Low Bear Crawl

• 25 Russian Twists

• 100ft Pizza Plate Carry

WOD - For Time

• 25 T2B

• 500m Row

• 150 ft Plate Front Rack Walking Lunge (45/25)

• 500m Row

• 25 T2B

Monday 12/08

This Friday - Bag party 7:00pm-8:30pm hosted by Cher. New and gently used Coach and Kate Spade bags will be here for purchase and could be a great holiday gift! All are welcome, spread the word to friends and family.

Saturday - CFU’s annual holiday party at 7pm!!

Sunday - Closed

Strength - Every 2:00

• 5 x 5 Deadlift @ 70% of 1RM

WOD - 5 RFT

• 12 Deadlifts (155/105)

• 9 HSPU

• 6 Hang Power Cleans