hall of fame!

We wanted to give a shout out to our very own Joyce Brown. She was inducted into the Sachem Hall of Fame this past Saturday. Joyce was the first female Sachem graduate who came back to teach/coach 3 sports and win a title. We are so very happy for you Joyce!!! Congrats!!!

Skill - Every 2:00 x 5 Rounds

  • 20/14 Cal Row

  • Max HSPU until 1:30 mark

  • :30 sec rest

WOD - For Time

  • 21-15-9

  • KB Swings

  • Lateral Burpees

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Thank you!

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Thank you to everyone who came down Saturday night and celebrated the holidays with us! It was such a fun night packed with energy, games, great food, music, and the best people around!

We apologize in advance for the lingering beer sent and left over crumbs throughout the gym….

Strength - Every 2:00

  • 5 Back Squats @ 70% of 1RM

  • 3 BS @ 75%

  • 1 BS @ 80%

  • 1 BS @ 85%

  • 1 BS @ 90%

  • 4 Front Squats @ 70% of 1RM

  • 4 FS @ 75%

  • 4 FS @ 80%

WOD - 3 RFT

  • 10 Power Snatches (115/80)

  • 20 Box Jump Overs (24/20)

  • 30 Wall Balls (20/14)

Holiday party tomorrow!

Come join us to celebrate the holidays at 7:30pm tomorrow night right here at CFU! It is pot-luck style so if you want to bring something to share with everyone check the google sheet below so we don’t have doubles. Please don’t feel obligated to bring anything! Bring some adult beverages if you would like, adults only please.

Photo booth from 7:30-10:30, DJ and games all night long!

https://docs.google.com/spreadsheets/d/1XurJ0UCXnYNYcn4teC3KC_h0VIisAKQW4U8M4PKRldI/edit?usp=sharing

WOD - For time

  • 30 Power Snatch (75/55)

  • 800m Run

  • 60 Thrusters

  • 800m Run

  • 30 Power Snatch

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Thursday grind

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We’re almost to the weekend! Keep up the hard work, it’s been a tough week.

Todays workout has high rep volume in combination with high skill. Modify how you see fit in order to finish. We shouldn’t be “stuck” or end up failing over and over again on reps today.

Skill-

  • 3 min AMRAP: 30 DU + 3 BMU

  • 2 min rest

  • 3 min AMRAP: 30 DU + 3 BMU

WOD- 3 RFT

  • 15 C2B

  • 20 HSPU

  • 25 Wall Balls (20/14)

  • 30/21 Cal Row