Friday 10/23

Today marks the last squat cycle before we test our 1RMs next week!

This Sunday - if you’re able to please join us for a lower back workshop with chiropractor Dr. Dan Holland! It’s free for all CFU members so take advantage of this opportunity! Open gym will be pushed back to 10am-11am.

Next Saturday - Halloween CrossFit Total! During class we will be testing 1RMs for Strict Press, Back Squat, and Deadlift. Classes will still remain the same with ladies only at 8am and everyone else at 9am.

Strength Day

Part 1 - Every 2:00

• 10 × 3 Back Squats

• @ 80-85% of 1RM

Part 2 - OTM x 10 Sets

• 1 Clean

• Build to a heavy single

Thursday 10/22

Sunday we will still have class at 8am but open gym will be 10am - 11am

9am - 10am : Lower back workshop with Dr Dan Holland, FREE for all CFU members! Please join us if you’re able to make it.

We just released the TT26 date!! This year it will be November 21st! Check out or Instagram post for all the details regarding the comp! Sign up sheet will be up in the lobby soon. If you need help finding a partner let us know.

WOD - 15 min AMRAP

• 50 DU

• 12 Burpees

• 2 Rope Climbs

Post WOD - 5 Rounds

Double KB Holds

• :20 Farmers hold

• :20 Front rack hold

• :20 Overhead hold

• 1:00 Rest

Wednesday 10/21

Back in action. Again, so sorry for all the last minute cancelations!!!

Strength - Every 2:00

• 5 × 5 Bench Press

WOD - 4 RFT

• 30/24 Cal Row

• 25 Sit Ups

• 20 Alt DB Snatch (50/35)

Tuesday 10/20- Morning classes only

Morning classes only today! We apologize for the last minute schedule adjustment. Back to the full swing of things tomorrow !!

Strength - Every 2:00 × 6 Sets

• 4-4-3-3-2-2 Push Press

• From the rack, build based off feel

WOD - 12 min AMRAP

• 10 Pull Ups

• 12 Wallballs (20/14)

• 14 Box Jump Overs (24/20)

Monday 10/19 - evening classes only

Today - Evening classes only

Tomorrow - MORNING CLASSES ONLY - I’m so sorry but we have to cancel the evening due to a scheduling conflict and our flights being changed. Don’t worry everything will be back to normal on Wednesday!!!

Body Armor - 4 RNFT

• 8 Barbell RDL’s @ 45-50% of 1RM DL

• :45 Plank

• 20 Banded bicep curls

WOD - 4 RFT

• 15 Deadlifts (185/125)

• 10 HSPU

• 400m Run