Sunday open gym

This past Saturday was our last kids class for the spring session and they had a blast! Check out more pics on our Facebook/instagram! Summer camp dates to come!

Yesterday we sent out an email with a morning schedule change that will be happening during the months of June, July, and August. Starting June 3rd (a Monday) the 9:30am class will be moved up to a 8:30am start time.

We also forgot to mention that starting this weekend Sunday open gym will be moved back to its original time of 9:00am-11:0am now that the Strongman classes are over.

THIS FRIDAY 5/24 - Hero WOD “Murph”: Doors @ 5pm with a 5:30pm Start, this will be the only time we are open. This does not count towards your usual classes! Community day!

Memorial Day Monday 5/27 - 8:00am WOD, closed for the rest of the day

Strength - OTM -Hang Squat Clean

• Working sets 55% 60% 65% 70% 75%

WOD- 3RFT

• 15 Hang Squat Cleans (115/85)

• 15 Lateral Burpees

Nicole

"Nicole," one of CrossFit's classic "Girls" workouts. The workout, first posted on the CrossFit Main Site as the workout of the day for Monday, December 11, 2006 (061211), is named for Nicole Carroll, one of the early members of CrossFit founder, Greg Glassman’s, original CrossFit gym in Santa Cruz, CA. Carroll later became CrossFit‘s Director of Training and Certification.

REMINDERS!
THIS FRIDAY 5/24 - Hero WOD “Murph”: Doors @ 5pm with a 5:30pm Start, this will be the only time we are open. This does not count towards your usual classes! Community day!

Saturday & Sunday - Normal Schedule

Memorial Day Monday 5/27 - 8:00am WOD, closed for the rest of the day

Skill - Every 1:30 x 7 Rounds

• 12/9 Cal Row

• 10 Sit ups

WOD - “Nicole” 20 min AMRAP

• 400m Run

• Max Pull Ups

so exciting!

This past weekend a bunch of CFU-ers participated in a local 5K and absolutely CRUSHED it!!! Listed below were those who took podium within their age divisions.
Rick Kazaks - 2nd
Ann Kazaks - 1st
Ryan Nash - 1st
Ashley Kazel - 1st
Ryan Hoey - 3rd
Keri Fico - 3rd
WAY TO GO CFU!!!

Strength - Every 2:00x 6 Sets

• 3 Back Squats @ 70%

• 1 @ 80%

• 3 @ 75%

• 1 @ 85%

• 3 @ 80%

• 1 @ 90%

WOD - Every 5:00 x 5 Rounds

• 30 Air Squats

• 20/15 Cal Row

• 7 Power Snatches (115/85)

Score = Slowest Round

Happy friday!

“If you fight for your limitations, you get to keep them.” - Jim Kwik

“Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re not going to make it. That we don’t have what it takes. Too old, too young, not good looking enough, not smart enough.

But if we continue to tell ourselves these things… we become them. The mind has this incredible power to bring into this world whatever it fixates on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.”

Friday 5/24- Hero WOD Murph 5pm doors with a 5:30pm start - this will be the only time we’re open!

Memorial Day Monday 5/27- 1 Class at 8:00am- closed for the rest of the day

Strength - Every 90s x 8 Sets

• 2 Squat Clean thrusters - Build based off feel

WOD- For Total Reps - 3 Rounds

• 1:00 Max Thrusters (95/65)

• 1:00 Max P. Cleans

• 1:00 Max Box Jump Overs

• 1:00 Max Pull Ups

• 1:00 Max Cal Row

• 1:00 Rest

“Adversity causes some to break. For others, it breaks records.”

Friday 5/24- Hero WOD Murph 5pm doors with a 5:30pm start - this will be the only time we’re open!

Memorial Day Monday 5/27- 1 Class at 8:00am- closed for the rest of the day

Strength - Every 2:00 x 5 Sets

• 5 Push Press @ 70-80%

WOD- For Time

• 3 Rounds : 30 Sit Ups + 15/10 Cal Row+ 7 Strict Pull Ups

• 200m Farmers Carry

• 2 Rounds : 30 Sit Ups + 15/10 Cal Row+ 7 Strict Pull Ups

• 200m Farmers Carry

• 1 Round : 30 Sit Ups + 15/10 Cal Row+ 7 Strict Pull Ups