Good luck alvin!

Wishing you the best of luck on your new adventure to Maine!

Alvin will be heading up to Maine with a new job opportunity. We will miss him dearly. We’ve had such a great time with Alvin here at CFU watching him crush goals and learn new skills and tricks. We are confident that he will continues to excel with any challenge or opportunity that will cross his path!

Come back and visit us!!

Strength- every 2:00 x 5 sets

• 1 High Hang Snatch + 1 OHS +

• 1 Hang Snatch + 1 OHS +

• 1 Snatch + 1 OHS

WOD- “Good Luck Alvin”

• 1,000m Row buy in

• 21-15-9 : Pistols, Pull Ups, Squat Snatch (75/55)

• 1,000m Row buy out

member shout outs!

Monday 12/31/18- 9:30am class and 4:30pm class ONLY

Tuesday 1/1/19- CLOSED

3 amazing athletes will be leaving us this new year so we wanted to give each of them a little shout out!! Elijah started last week off with his move to Colorado… we also have Alvin heading up to Maine with a new job offer! His “Good Luck” WOD will be held Wednesday 1/2/19. Then finally…Claire will be shipping down to St. Croix permanently to her forever beach home with a new job offer as well! Her “Good Luck” WOD will be Thursday 1/3/19.

PARTNER WOD- For Time “Count down to the New Year”

• 100 Wallballs (20/14)

• 90 Burpees

• 80 DB Snatch (50/35)

• 70 Sit ups

• 60 Push ups

• 50 Wallballs

• 40 Burpees

• 30 DB snatch

• 20 Sit ups

• 10 Push ups

• 2019m Row

New Year's Schedule

Strength - OTM Squat Snatch

• Sets 1 - 5 = 1 Hang Snatch + 1 Snatch

• Sets 6 - 10 = 1 Snatch

WOD - 12 min AMRAP

• 5 Strict HSPU

• 10 OHS (95/65)

• 15 Deadlifts

Thursday push!

New Year’s schedule reminder!!!

Monday - New Year’s Eve - 9:30am and 4:30pm classes only!

Tuesday - New Year’s Day - CLOSED, enjoy your holiday and forced rest day!!

WOD - For Time : 21-15-9

• Box Jump Overs (24/20)

• Power Cleans (115/80)

• C2B Pull ups

• Front Squats

• Lateral Burpees

• Push Jerks

Midline - NFT

• 30-25-20 Sit ups

• After each set 1:00 Front Rack hold with barbell

Shout out to those who came down for our xmas eve wod!! Packed house!

Good luck elijah!

We want to wish Elijah the best of luck as he moves onto the next chapter of his life. Elijah will be shipping off to Colorado this week to further his knowledge and education. We are so proud of his growth and progress he’s had here at CFU and we’re excited to see where the future takes him! Today we sprinkle a few of his favorite movements into the programming.

Skill- 4 RNFT

• 5-8 Strict pull ups

• 5-8 Strict T2B

• Max Push ups

• Rest 2:00

WOD- Every 3:00 x 4 Rounds

• 8 Hang Squat Cleans (135/95, 155/105, 185/135, 205/145)

• 60 DU

• 4 Ring MU