Member shout out!

Our February member shout out is….. Juliette Titone!!!

Since only beginning with us this past fall Juliette has dedicated herself to learning new movements and practicing new techniques. She has been relentless with her practice! Stringing jump rope together (no double hop!), crushing back squat weights week after week, and learning new ways to move on the pull up bar! We are SO proud of the huge strides she has made here at CFU so far. We are looking forward to watching her progress as the future arises being that she is only (almost) 17! Keep up the amazing work kid!

Look out for the announcement of 19.2 TONIGHT at 8pm. Find the live feed on their Facebook page or on

Strength - 3 Position Squat Snatch

  • High Hang Snatch + Hang Snatch + Snatch

  • Percentage work

WOD - For Time

  • 50 Box Jump Overs (24/20)

  • 40 Pull ups

  • 30 Power Snatches (115/80)


“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

“The definition of “success” is whatever we make of it. 

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned? 

We can view days as tests.

Or we can view days as opportunities.

Let’s choose the latter, as we know in how different those trajectories will be.”

Body Armor - 3 RFT

  • 20 Banded Good Mornings

  • 10 Barbell Rows

  • 5 Walkouts

WOD - Every 4:00 x 5 Rounds (slowest round = score)

  • 9 Deadlifts (225/155)

  • 12 Bar Facing Burpees

  • 21/15 Cal Row

Team Pat takes week 1

Team Pat comes out on top after week 1 of the Open!

Score count was Pat = 246 to Dom = 264

Let’s see what next week brings us… 19.2 announcement will be Thursday at 8pm on the games website and Facebook page.

Strength - Every 3:00 Back Squat

  • 5 @70%

  • 4 @ 75%

  • 3 @ 80%

  • 1 @ 85%

  • 1 @ 90%

  • 1 @ 95%

WOD - For Time

  • 35 Push Press (95/65)

  • 35/25 Cal Row


  • C2B Pull ups

  • HSPU

  • Front Squats


19.1 got us like…


To those who completed 19.1 you left it all on the floor Saturday night and we are so proud of every single one of you. This Open season if going to be incredible. Keep up the great work!

Stay tuned for team score totals coming out tomorrow.

WOD - 5 Rounds For Time

  • 30 DU

  • 5 Power Cleans (155/105)

  • 7 Bar Facing Burpees

  • 1:00 Rest

Row/Ski/Bike recovery



19.1 has be announced!! It is a 15 min AMRAP of 19 Wallballs and 19 Cal Row.

Heat assignments will be sent out today. MAKE UPS must be completed either tonight at Open gym 6:30pm, Sunday Open Gym 10:00am-12:00pm or Monday Open Gym 6:30pm. Make sure someone can judge you to count reps and fill out your score sheet.

Skill - 4:00 on 2:00 off 4:00 on

  • 10 KB Swings

  • 25 ft.. Handstand walk

WOD - For Time


  • Cal Row

  • Front Squats (95/65)


  • T2B

  • Hang Squat Cleans


  • Bar Facing Burpees

  • Thrusters