Monday 12/15
Please be safe on the roads with this crazy cold weather !! There will be NO 5:15am class today but all other classes will be on.
WOD - 2:00 AMRAP + 1:00 Rest x 10 Rounds
6 Pull Ups
8 Push Ups
12 Sit Ups
Max Cal Row/Ski/Bike (Score)
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