Monday 11/29
Happy Hanukkah !
Strength- Every 2:00 x 5 sets
3 Deadlifts @ 80% of 1RM
WOD- For Time
55 Deadlifts (225/155)
55 T2B
55 Box Jump Overs (24/20)
55 HSPU
Friday 11/26
Reminder that there is no 5:15am class today- all other classes are on
We are just about 6 months out until Memorial Day weekend again…. somehow ….
This year is just flying by. So in preparation for “Murph” we will be completing HALF today !
WOD- Rowing 1/2 Murph
For Time:
1,000m Row
50 Pull ups
100 Push ups
150 Air Squats
1,000m Row
Rows must be competed in full at the start and end of the WOD. The middle work can be partitioned how ever you’d like !
Happy thanksgiving!
Wishing you and all of your families a very happy thanksgiving. There’s so much to be thankful for this year!
Thank you all always for your continued support. We are still so grateful for this opportunity.
We love our CFU family!
Today- Thursday- 8 am only
Tomorrow - Friday - no 5:15am class
Wednesday 11/24
Thanksgiving Day- 8am class only
Friday - no 5:15am class - all others are on
PARTNER WOD- 3 RFT
1 Round=
250m Row + 3 Power Cleans (155/105)
(you go + I go)
500m Row + 5 Power Cleans
(you go + I go)
750m Row + 7 Power Cleans
(you go + I go)
Tuesday 11/23
Reminders for this week :
Thursday - Thanksgiving Day- 8am class only
Friday - No 5:15am class , all others on
Strength- every 2:00 x 6 sets
3 Front Squats
75-80% of 1RM
WOD- For Time
27-21-15-9
Box Jump Overs (24/20)
Thrusters (95/65)