Happy bday coach dom!

This Sunday no open gym- Beach WOD @ Smith Point 8:00am try to arrive a few minutes early to avoid parking fees. Be ready to workout (possible swim pending currents/tides) ALL ARE WELCOME!

Wishing co-owner/coach Dom a VERY happy birthday!!!

Strength- Alth OTM x 12

  • Even : 3 Front Squats

  • Odd: 6 Back Squats

WOD- 20 min AMRAP

  • 7 Power Cleans (135/95)

  • 7 Burpees

  • 200m Run

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Happy bday cfu!

Throw back to 2016 when we first opened our doors to celebrate our grand opening!

Throw back to 2016 when we first opened our doors to celebrate our grand opening!

Sunday- 8am Beach WOD at Smith Point - NO OPEN GYM

CFU officially turns 3! What a wild ride it has been… we are so greatful and fortunate to continue to celebrate year after year with the BEST community around.

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.”

Here’s to celebrating many many more birthdays, PRs, life goals, and fun memories! We wouldn’t be here if it weren’t for YOU!

WOD- “Undertow” For Time

  • 800m Buy in Run

    21-15-9

  • Wallballs (20/14)

  • HSPU

  • DU (x3)

    800m Run Buy Out

Good luck smith point!

This Sunday July 14th we will be hosting a beach wod down at Smith Point at 8:00am - There will be NO open gym that day. Try to arrive a few minutes early to avoid parking fees. All are welcome to come to this community day!!

Good luck to co-owner/coach Pat and to coach Esek as they head into competition today at the USLA Regional Championships down in Rehoboth Beach, Delaware!!

Strength- Push Press

  • Build to a heavy set of 5

WOD- 5RFT

  • 21 Deadlifts (115/80)

  • 12 Push Press

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June member shout out!

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Our June member shout out goes to Chuck Pimentel! Let me tell you about Chuck… this guy puts in the work people! He continues to work so incredibly hard on the little details that it has been paying off big time. We are so very proud of his accomplishments so far in his CF journey. We also want to give a HUGE congrats to him and his family for welcoming a baby girl into their lives. Scarlett was born July 5th at 6:53pm weighing in at 8lbs 6oz. Congrats to the Pimentel family!!

Skill/Strength- :40sec on :20sec off x 3 Rounds

  • Strict T2B

  • Superman hold

  • Banded Goodmornings

WOD- 4RFT

  • 200m Run

  • 6 Bar MU

  • 200m Run

  • 12 Alt. DB Snatch (50/35)