Tuesday

At home wod- For time: 35-20-15

•Sit ups

•High knees (R+L=1)

•Burpees 

Monday

Custom CFU LifeAid link to help support!

https://www.lifeaidbevco.com/resellerprogram/member/join/code/5e7c8953e5dea9.72157765/

At home wod- 18 min AMRAP

• 400m run

• 20 G2OH

• 25 Air Squats

• 30 Lunges (weighted)

• 35 DU

• 40 Flutter kicks (R+L=1)

Shirt pick Up tomorrow

Tomorrow (Saturday) we will be down at the gym from 9am-11am for the pre-order shirts to be picked up! We’ll have other CFU items for sale as well. Come down and say hi!

Object rows can be bent over holding a weight or object, pulling to the chest at the top of the rep. If you have 1 DB or plate complete 25 rows on each arm.

At home wod- 3 RFT

•50 object rows

•400m Run

•50 Sit ups

•800m Run 

6rft

Lots of reps lots of jumping. Modify numbers or rounds even further if needed.

At home wod- 6RFT

•75 DU (125 singles)

•200m Run

•15 burpees

•200m Run

20 mins

The lunges can be stationary or walking. For that 1 rep= lunge+lunge+squat.

Modify Hollow tucks to sit ups if needed.

At home wod- 20 min alt EMOM

• Even: 7 Lunge+Lunge+Squat

• Odd: 12 Hollow Tucks