We just designed a BOMB Tshirt to help support and rep CFU! Unisex sizing available in XS through 2XL. $25 each. 

The back reads "Caution - strong undertow - but not as strong as our community" with some sweet surf flare on the front! See picture below!

List your name on the google sheet along with your quantity and sizing. Pre-order will be availablethrough April 30th so we can order May 1st!

The account you have on file will be charged as the list fills. If you do not have an account or would like to use a different payment method let us know and we will email you a PayPal link. 

At this time we cannot front the entire order so this is why accounts will be charged asap.

If you have trouble filling out the sheet let us know!

A black shirt with white writing - 50/50 cotton/poly blend - if anyone has or remembers the green(ish) 2018 Open shirts these are the same!

Once the shirts arrive and we are STILL not open, we will let you know times/dates Pat and I will be down at the gym if you want to pick up and say hi! 

If you have any questions at all please contact us!

https://docs.google.com/spreadsheets/d/1RPbEzfuxaFyd5LKKzIiZbyU5oe2jKd8P4cwmvz-imps/edit?usp=sharing

At home WOD- 10 min AMRAP

• 10 Mtn. Climbers

• 10 Push Ups

• 10 Hollow Rocks

• 10 Sit ups

5 rounds

We support CFU T-shirts:

https://docs.google.com/spreadsheets/d/1RPbEzfuxaFyd5LKKzIiZbyU5oe2jKd8P4cwmvz-imps/edit?usp=sharing

At home WOD- Every 5:00 x 5 rounds

• 200m Run

• 15 burpees 

• 200m Run

  Score= slowest round

Otm

At home WOD- EMOM x 12 min (3 rounds)

• Min 1= :30 plank

• Min 2= 12 Single leg glute bridge ea. 

• Min 3= :20 side plank ea. 

• Min 4= 16 Hollow tucks

A No go

As you could have probably guessed our “Spring Fling” competition has to be cancelled. We would have loved to keep this alive, but even if we open up soon a large gathering right off the bat is not the safest strategy. Hopefully we can still be able to gather for our Murph event coming up Memorial Day weekend. Stay tuned for that.

AT home WOD- For Time:

2 —> 20 (increase by 2 reps each round)

• G2OH

• :20 Plank after each set

Challenge winners!

Congrats to our 4 week challenge winners! Men’s: Rick, Women’s: Jaime, tie for overall 2nd: Abby & Janine! Way to go!!

At home WOD- Alt. OTM x 20 min. For max reps

• Min 1= DU

• Min 2= J. Lunge

• Min 3= Plank up downs

• Min 4= Sit ups

• Min 5= Rest 

Plank up downs- start in a push up position, one arm at a time lower down to the elbows like a plank position, then one arm at a time again push back up to the starting position, repeat until the minute is up.