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We strive to help members achieve their fitness and life goals through functional movement.
Benchmark wod coming at ya today! This is a great opportunity to look back to see what you previously scored. If this is your first Jackie definitely take note the weight/modifications you used as well as your time!
Tomorrow Saturday 11/23 - mobility workshop with Dr. Cat Powell at 9:00am
WOD- “JACKIE” For Time
1,000m Row
50 Thrusters (45/35)
30 Pull ups
Post WOD- 4 RNFT
:20 L-Hang / :30 Tuck Hold
:30 Front Rack Hold (135/95)
60 DU
1:00 Rest
This Saturday- mobility workshop at 9:00am - use the link to fill out a quick waiver and questionnaire for Dr. Cat Powell! Class will start at 10:00am https://forms.gle/ D5FzgfoNz5eobkpt5
Thursday- November 28th - 8:30am WOD only for Thanksgiving. We are closed the rest of the day
Saturday December 7- Annual Turkey Tourney! 9am doors, 9:15am briefing, 9:30am WOD 1 start.
Saturday December 14- Annual Holiday Party! Start time TBA. Followed by Sunday Dec 15th- no open gym
NEW WINTER APPAREL PRE-ORDER COMING SOON! Stay tuned! We’re super excited to share a new design with you guys and hope you love it as much as we do!
Strength - Every 90s x 8 sets
2 Hang Power Snatches + 2 Power Snatches
Start at 50% and build
WOD- For Time
1,000m Row
30 Power Snatches (115/85)
1,000m Row
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
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
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