Ladies tanks

Ladies tanks are IN and ready for pick up, the rest of the apparel will be in very very soon… we will keep you updated… last minute pick up can happen Monday morning during our xmas eve wod if they are Christmas gifts! 9:00am WOD Monday morning.

Body Armor- 3 RNFT

• 10 Glute Bridges

• 20 Supermans

• Max effort L-hang/tuck hold

WOD - For Time

• 10 Squat Cleans (95/65) + 2 HSPU

• 8 Squat Cleans (135/95) + 4 HSPU

• 6 Squat Cleans (155/105) + 6 HSPU

• 4 Squat Cleans (185/135) + 8 HSPU

• 2 Squat Cleans (205/145) + 10 HSPU

Next week!

Please note schedule changes for the holiday.

Skill- 3 rounds

• 1-3 MU + 50 DU

• 1-3 MU + 50 DU

• 1-3 MU + 3:00 REST

WOD - 15 min AMRAP

• 30/21 Cal row

• 21 Sit ups

• 15 C2B

• 9 Power Cleans (185/135)

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

Thank you!

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