Friyay

It’s Friday again already!! Option today to run, if not we can always Row or ski 500!

Body armor- 4RNFT

  • 10 Ring Rows

  • 10 Front Rack Reverse Lunge (115/85)

  • :20 sec Front Squat Hold

  • 1:00 Rest

WOD- 2RFT

  • 400m Run

  • 30 DB Box Set Ups (24/20)(50/35)

  • 400m Run

  • 30 DB Alt. Hang C&J

  • 400m Run

  • 30 DB Alt. Snatch

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Happy new year

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Happy New Year CFU! Let’s crush those goals right off the bat! Remember tonight starts our new Tuesday/Thursday evening schedule. Sweat Rx will run from 7:30pm-8:15pm and there will no longer be an 8:00pm class.

Strength- Deadlifts every 2:00

  • 5 sets of 6 reps at 70% of 1RM

WOD- 12 min AMRAP

  • 3 Deadlifts (205/145)

  • 3 T2B

  • 3 Cal Row

  • 6, 6, 6

  • 9, 9, 9

  • etc…

    score= last full completed set + reps (example 15+10 … 15 was completed of all mvts + 10 reps into the round of 18)

NYE

Happy New Year’s Eve! Reminder today the only classes we are running are 5:15am + 7:00am + 8:30am + 4:30pm we will be closed after the 4:30pm class today.

Strength- NFT

15-12-9

  • Strict HSPU

  • Strict C2B

  • Dips

    50’ HS Walk after each round

WOD- For time

Buy-in : 50/35 Cal Row

21-15-9

  • Shoulder-2-Overhead (135/95)

  • Pull ups

Buy-out : 50/35 Cal Row

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New years week

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Slight schedule change for this New Years week. Today (Monday) normal schedule. Tuesday- the classes we will be running are 5:15, 7am, 8:30am, and 4:30pm. Wednesday- Closed. Thursday- Normal morning schedule, but then we will be starting our new Tuesday/Thursday evening schedule which is 4:30pm class, 5:30pm class, 6:30pm Open Gym, and 7:30pm-8:15pm Sweat Rx

Strength- Every 2:00 Back Squats x 5 sets

  • 3 Reps 70, 75, 80, 85, 90%

    WOD- 20 min AMRAP

  • 20 Wallballs (20/14)

  • 20 Hang Power Snatch (95/65)

  • 20 Sit Ups

  • 20 Front Squats

  • 20 Burpees