Crush your goals!

CFU Closed this weekend, Beach wod Sunday 9am Smith Point. Apparel sale pre-order link below…

“Some people dream of success… while others wake up and work hard for it.” – Mark Zuckerberg

“The message Mark Zuckerberg makes above is clear – work for it. Rise and grind. And love the blood, sweat, and tears it brings. We want to dream. We want to set big, sometimes even larger than life goals.
But with those goals, we need actionable plans going forward. Items we can execute on now. Even if, it’s just the smallest step forward. But as the quote above reads, let it be an everyday thing. Everyday, one step closer. No matter what.”

APPAREL LINK! ENDS FRIDAY

https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit?usp=sharing

Skill - 30-25-20-15-10

• Cal Row

• Sit ups

WOD - “Gwen”

• 15-12-9

• Clean and Jerks

Score = weight, must be unbroken each set… 15’s will be completed on the 0:00, 12’s completed on the 5:00, and 9’s completed on the 10:00

Don't worry, be happy!

Reminder CFU Closed this weekend. Beach wod Sunday 9am.

“The essence of philosophy is that a man should live so that happiness shall depend on as little as possible on external things.” - Epictetus

Hopefully for all of us CFU is not one of those “external things”, but a priority, something you cannot live without. I know we see a lot of smiling faces here and we love it!

Strength - OTM Squat Clean work

• 0:00-3:00 - 3 position squat clean (60-65%)

• 1 min rest

• 5:00-8:00 - 2 position squat clean (65-70%)

• 1 min rest

• on the 10:00 Every :30 1 squat clean (75-80%)

WOD - 4RFT

• 400m Run

• 40 DU

• 9 T2B

• 6 C2B

• 3 BMU

Hello Monday!

CFU closed this weekend (due to cleaning and maintenance), beach wod Sunday at 9am Smith Point (no open gym).

Don’t forget about our apparel sale happening right now! Use the link below to order, if you have trouble filling out the google sheet e-mail us or tell a coach next time you’re in! Ends Friday at midnight. (contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit#gid=0

Strength - Every 3:00 Back Squats

• 10 @ 70%

• 8 @ 75%

• 6 @ 80%

• 4 @ 85%

• 2 @ 90%

Body Armor - 7 min AMRAP

• 10 bent over barbell rows

• :15s Double KB Squat hold

  2 min Rest

• Accumulate 1:00 L-sit

• Every drop 15 banded good mornings

Important Dates

HAPPY FRIDAY! If you did not receive the e-mail that went out yesterday please let us know! (contact@cfundertow.com) We listed some important things… this weekend’s schedule will run as usual and we are postponing the beach wod until next weekend. We will be closed Sept 29 & 30th. No Saturday classes due to our fall clean up and fingers crossed the weather will be nice for our beach wod Sunday 9/30 at 9am at Smith Point.

Don’t forget about our new apparel sale!! Pre-order will be open until next Friday the 28th. If you have trouble filling out the google doc please contact us and we will get you on the list! Anyone can order!! Don’t miss out! A portion of your breast cancer order will be donated to a research fund!

https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit?usp=sharing

Skill - OTM x 10 mins Alt.

• Even : 15/12 Cal Row

• Odd: Weighted Crawl (15/10)

WOD - For Time

• Buy in - 400m Sandbag Carry

• 10—> 1 KB Swings (53/36)

• 1 —> 10 HSPU

• Buy Out - 400m Sandbag Carry

Beach WOD Postponed

We had announced that we wanted to have a beach wod this Sunday, but the weather has not been looking too promising. We have decided to RESCHEDULE!

NEXT WEEKEND - CFU will be closed. Saturday 9/29 classes will be cancelled due to our bi-annual cleaning and Sunday open gym will be cancelled so we can have a beach wod! Sunday 9/30 we will start at 9:00am at Smith Point Beach. Hope to see you there!!

Strength - Every 90’s 1 pausing OHS + 1 OHS

• Sets 1, 2, 3 = 60% of 1 RM

• Sets 4, 5 = 65%

WOD - For Time 21-18-15-12

• C2B

• Barfacing Burpees

• Thrusters

Thruster weight increases each set (95/65), (115/80), (135/95), (155/105)