Friday 08/20

We have been trying to plan a beach wod for a couple weeks now and the weather is just not cooperating with us. Due to the storm that is coming up we are going to have to post pone once again, shooting for next Sunday August 29th at 8am - Smith Point Beach. We will continue to keep you updated if thunderstorms arise yet again. (there would be no regular class this day, meet at the beach west of the pavilion, unless we have to cancel)

Next Wednesday August 25th from 6pm-8pm the staff from ERGWOD will be here hosting a rowing seminar!! If you have not reserved your spot yet there is still time. We row A LOT during the winter months and this clinic could be very beneficial for you! Some of the topics taught will be:

  • Technique – How to move efficiently, apply power and all the common mistakes & corrections.

  • Setup – For your specific body type and optimum performance.

  • Capacity – We’ll measure your power and endurance and show you how to exploit strengths and improve weaknesses.

  • Pacing – Understand watts vs splits and how to utilize your energy systems for better results.

  • Strategy – For Individual and team workouts, rapid team changeovers, rating vs resistance and technical focus considering other movements in your WOD.

https://www.tickettailor.com/events/ergwod/539699 Use this link to purchase your "ticket" and reserve a spot. We still have about 15 open spots left so there will be plenty of room!!

There will be NO 5:30pm & 6:30pm classes this day.

Labor Day September 6th - we will be open for 1 class in the morning at 8:00am - closed for the remainder of the day!


Body Armor- 4RNFT

  • 50 ft KB Walking lunge

  • 15 weighted sit ups

WOD- For Time

  • 21-18-15-12-9-6-3 Power Snatch (75/55)

  • 12/9 Cal Row before each snatch set



Thursday 08/19

This weather on the weekends just won’t cooperate with us!!!!! We are going to have to reschedule our beach WOD again that was supposed to be this Sunday… we’ll update you with a new date soon.

Strength- Every 2:00 x 4 sets

  • 5 Strict Press + 5 Push Press

WOD- 12 min AMRAP

2, 4, 6, 8, etc….

  • HSPU

  • Box Jump Overs (24/20)

  • KB Swings (53/36)

Wednesday 08/18

Next Wednesday August 25th is our rowing clinic hosted right here at CFU by the staff at ERGWOD! If you haven’t registered yet scroll down to yesterday’s post to find the link!

The seminar is from 6pm-8pm so this means that there will be no 5:30pm and 6:30pm classes this day.

Strength- Every 2:00 x 6 sets

  • 3 Front Squats

  • 65-70% of 1RM

WOD- 4:00 on 4:00 off x 3 sets

  • Cal Row

  • T2B

  • Front Squats (95/65 115/85 135/95)