The sPring fling

Who: YOU and a partner: Male/Femal teams

What: The Spring Fling

Where: The greatest place on earth

When: April 25, 2020

We have officially announced our next in-house competition (check out the full video on our social media pages)! The Spring Fling. Registration sheet coming soon along with more wod details and start times. Grab a friend …spouse … sibling … or even your gym crush… oOoOoOoOohhhhh

Strength- Squat Clean

• 3@ 50% x 2

• 2@ 60% x 2

• 1@ 70%

• Build to a heavy single or new 1RM until the 15:00

WOD- 9 min AMRAP

• 30 DU + 1 Hang Sq Clean (135/95)

• 30 DU + 2 Hang Sq Cl

• 30 DU + 3 Hang Sq Cl

• etc…

  * add 1 HSC each round until time is up

Happy friday!

Happy Friday once again CFU! Sorry for the lame posts over the last week, we’re back in action now! Also, BIG thank you to all the coaches that helped step in while we were away!!

Strength- every 90s x 6 sets

• 2 Push Press + 2 Push Jerks

• start at 50% of 1RM Push Press and build

WOD- 20 min AMRAP:

• 3 KB Swings (53/36)

• 3 Wall balls (20/14)

• 3 Cal Row

• 6, 6, 6,

• 9, 9, 9, Etc...

  score = last completed round + reps

Thursday

Strength - OTM x 10

• 2 Power Snatches

  • Build to a heavy double

WOD - Every 4:00 x 5

• 300m/250m Row

• 20 Sit Ups

• 3 Power Snatches (Build weight each set)

Wednesday

Strength - OTM x 12

• 1 Squat Clean Thruster

  • Build to a heavy single for the day

WOD -

• For Time:

  • Buy In - 15 Squat Clean Thrusters (135/95)

• 3 Rounds

• 21/15 Cal Row

• 15 C2B

  • Buy Out - 15 Squat Clean Thrusters (135/95)

The plunge!

Reminder today no 8:30am class- all other classes on as scheduled

Check out some of our super brave ladies of CFU who took on the annual Polar Bear Plunge at Long Beach this weekend!! Way to represent!!

Strength - Back Squats - 9 Sets

Every 2:00 =

• 9 @ 50%

• 7 @ 55&

• 5 @ 60%

• 3 @ 65%

Every 1:00 =

• 1 @ 70%

• 1 @ 75%

• 1 @ 80%

• 1 @ 85%

• 1 @ 90%

WOD - 12 min AMRAP

• 10 Burpees

• 25 DU