Thursday 11/12

We are going to be releasing some awesome new apparel very soon! Right in time for the holidays! Help support your local small business while checking some items off the list! Sweatshirts, T shirts, women’s tanks, potentially sweatpants and masks as well! We have samples coming in of everything too so you get an idea of what the material and cut is like.

Body Armor- 4 RNFT

  • 10 Kneeling DB Press ea side

  • 10 Bent over DB Rows ea side

  • :30 Wall Facing Handstand Hold

  • 20 Supermans

WOD- 5 Rounds for max reps

  • 1:00 Max Alt DB Snatch (50/35)

  • 1:00 Max Sit Ups

  • 1:00 Max DU

  • 1:00 Rest

*hint hint- new apparel coming soon

*hint hint- new apparel coming soon

Wednesday 11/11 - veterans daY

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.”

HERO WOD- “Holleyman”

30 Rounds For Time (45 min cap)

  • 5 Wallballs (20/14)

  • 3 Handstand Push ups (6Push Ups)

  • 1 Power Clean (225/155)

Thank you to all of our CFU members as well as friends and family who have served. Thank a vet today.

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TuEsday 11/10

Tonight (Tuesday) we begin our new evening schedule change for Tuesday’s & Thursday’s.

6:30pm- 7:15pm Open Gym then

7:15pm-8:00pm is our loved Sweat Rx class! No barbells just good old fashioned hard work with a few mini wods packed into 45 minutes


Strength - Every 2:00 x 5 sets

  • 5 Back Squats @ 65% of 1RM

WOD- For Time

18-15-12-9-6

  • Pull ups

  • KB Swings (53/36)