Thursday 05/12
Strength- OTM x 15
1 Snatch
build based off feel
WOD- 12 min AMRAP
3 DB Snatch (50/35)
3 C2B
3 Box Jumps (24/20)
6, 6, 6
9, 9, 9… etc
Wednesday 05/11
This Saturday we will be participating in the 5k down at Patchogue’s shorefront park. Find info here ( https://runsignup.com/Race/NY/Patchogue/5KRunWalkToEndAddiction )
- classes have been pushed to Sunday (8am WBC & 9am) there will be no open gym
Strength- Every 2:00 x 5 sets
3 Front Squats
build based off feel
WOD- 3:00 ON 3:00 OFF X 4
25 Lateral Burpees
Max Front Squats (155/105)(135/95)(115/85)(95/65)
Score= Total FS
Tuesday 05/10
Body Armor- 4RNFT
:20 Side Plank ea.
12 Bent over barbells rows
:30 Handstand hold
10 KB Suit case deadlifts ea.
WOD- 4RFT
15 Push press (95/65)
100m Farmers Carry (53/36)
400m Run or 500m Row
Monday 05/09
We hope all our CFU strong moms had a great weekend!!
Reminder that this weekend Saturday classes have been moved to Sunday (no open gym though). Down at Shorefront park in Patchogue we will be running the Hopehouse 5k!
Strength- Every 90s x 9 sets
3-3-3-2-2-2-1-1-1
Power Snatch - build based off feel
WOD- 3RFT
500m Row
20 T2B
30 Hang DB Snatch (50/35)
40 Air Squats
Friday 05/06
This Sunday (Mother’s Day) there will be 8am class but no open gym.
Hope all of our CFU moms have a great weekend!!!
WOD- 5RFT
25/20 Cal Row
40 Push Ups
60 DU