Beautiful beasts

January 28, 2019 by Domenique DeRosa

This past Saturday Laura, Aileen, and Coach Dom competed as a team at the Beautiful Beasts even at CrossFit Sanctuary, an event to help fight breast cancer. These bada$$ ladies took 6th out of 14 teams in the Rx division.

All this competition has us itching for the Open! We will be announcing details very soon about how CFU will be running the Open this year. Stay tuned!

Skill - 2 Rounds

40 DU (60Singles)
5-4-3-2 Rings MU (2x Dips)

WOD - For Time :

1,000m Row Buy-in
3 Rounds
21 Deadlifts (135/95)
15 Lateral Burpees
9 Push Jerks

Burner!

January 25, 2019 by Domenique DeRosa

Happy Friday everyone! Reminder for Strongman/woman that your workout may have movements included outside. Be prepared, bring some layers!

WOD - 2 Rounds

30/21 Cal Row
25 Box Jump Overs
20 Front Squats (135/95)
Remaining time until 15:00
Establish 1RM- Squat Clean+ Hang Sq. Cl. + Jerk

Skill - Alt. OTM x 12

Even: 50 DU
Odd: 50 ft. Handstand walk or practice

Get your squat on

January 24, 2019 by Domenique DeRosa

HELLO BACK SQUATS! It’s been a while! Hitting a few quick heavy reps today. Make sure we take the appropriate steps in order to get up to our percentages.

Strength- every 3:00

2 @ 80%
2 @ 85%
2 @ 90%

WOD- 3 RFT

21 DB Goblet Squats (50/35)
21 HSPU

AMRAPs

January 23, 2019 by Domenique DeRosa

“To succeed in life, you need three things: a wishbone, a backbone, and a funnybone.” - Reba McEntire

Body Armor - 3 Rounds

:30’s Wall Facing Handstand Hold
10 Box Step ups
16 Single Arm Suitcase DL (8ea. side)
Rest 1-2:00 between sets

WOD - 5 min AMRAP on 5 min REST

50 Wall Ball Buy-in
12 DL (185/135)
12 Lateral Burpees
5 min Rest
35 Wall Ball Buy-in
9 DL (225/155)
9 Lateral Burpees
5 min Rest
20 Wall Ball Buy-in
6 DL (275/185)
6 Lateral Burpees

Live today

January 22, 2019 by Domenique DeRosa

“When you have one foot in the past, and one in the future, you piss on the present.” - Dan Harris

”It’s tempting to dream about the future, and far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three. When we think of the underlying reason why one would study the past and to plan the future, we can come to the agreement there’s a singular purpose- to make today our very best. There is never a reason to not pursue that aim, well knowing that today could very well be our last. Happiness is not something we postpone to the future; it is something we design for the present.”

Skill - Recovery rowing & Ring MU (Strict pull ups)

WOD- 3 Rounds

21/15 Cal Row
7 Pull Ups
7 T2B
7 C2B
Right into 3 Rounds
9 Power Cleans (135/95)
9 Push Jerks