Max reps

Today if the final deadline to guarantee your annual shirt for the Turkey Tourney! Its coming up so fast and we’re excited to host another fun event!

Reminder Saturday class pushed back to 10am start because of our mobility workshop starting at 9am!

Body Armor- 3 RNFT

  • 35 Sit ups

  • 100Ft Sandbag Lunge

WOD- 3 Rounds for total reps

  • 1 min Wallballs (20/14)

  • 1 min Alt DB Snatch (50/35)

  • 1 min Box jump overs (24/20)

  • 1 min Alt DB Clean & Jerks

  • 1 min Cal Row

  • 1 min Rest

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OHS

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THIS SATURDAY- Mobility workshop at 9am followed by class at 10am. WBC will still remain at 8am

TURKEY TOURNEY - Registration by tomorrow, Wednesday 11/20 to guarantee a shirt!! Registration fees due Monday.

Strength- OTM x 10 Pausing OHS

  • Build to a heavy single- Pausing OHS

  • Start @ 50% of 1RM

WOD- 16 min AMRAP

  • 15 OHS (95/65)

  • 30 DU

  • 15 Deadlifts

  • 30 DU

Mobility workshop

FREE mobility workshop this Saturday at 9:00am hosted by CFU member and Physical Therapist; Dr. Catherine Powell! Yes that means that the 9:00am class has been pushed back to a 10:00am start (for this weekend only). WBC will still remain at 8:00am

She will put us through some recommended mobility stretches specific to certain common problem areas as well as warm up suggestions. This is a great time to ask about targeting an area that may be bothering you or hindering performance.

If you have not already fill out this quick survey/waiver for Dr. Cat, plus it gives us an idea of how many will be attending! https://forms.gle/ D5FzgfoNz5eobkpt5

Strength - Every 2 mins x 5

  • 3 Power Cleans

  • 3 Front Squats

  • 3 Push Jerks

WOD - 5 RFT

  • 3 Rounds “Macho Man”

  • 5 T2B

  • 4 C2B

  • 3 BMU