Monday 06/06
Strength- Every 2:00
5-5-5-5-5 Deadlifts
Build based off feel
WOD- 15 min AMRAP
1 Deadlift (225/155)
1 Pull up
1 Alt. DB Squat Clean Thruster (50/35)
2,2,2…3,3,3… etc
friday 06/03
Come celebrate CFU’s 6th birthday with us!! Keep clear the evening of Saturday July 16th! This will be pot luck style. More info to come soon!
WOD- 10 RFT
1 Rope Climb
15 Wallballs (20/14)
200m Run
ThursDay 06/02
Body Armor-5 Rounds
:15 L-Sit / :30 Tuck Hold
15 Banded Good Mornings
50 ft Handstand Walk (100 ft Bear Crawl)
WOD- 16 min AMRAP
20 Cal Row
15 Alt DB Snatch (50/35)
10 Burpee Box Jumps (24/20)
Wednesday 06/01
HAPPY JUNE!!!!! Just a friendly reminder that as we head into warmer weather and the start of summer to keep hydrated!! (Suggested 1/2body weight in oz. of water per day) If during the workouts you’re not feeling well listen to your body and stop, inform a coach, go for a walk or sit with some water.
Strength- Every 2:00
5x5 Front Squats @ 70-75% of 1RM
WOD- For Time
500m Row
30 Push Press (95/65)
100 DU
500m Row
30 Front Squats
100 DU
500m Row
30 Thrusters
100 DU
Tuesday 05/31
An absolutely incredible turn out for our Murph event this past Friday. Thank you to everyone who came down to WOD out together as a community!!!
Conditioning- 1:00 on 1:00 off x 5 sets
Max Cal Row/Ski/Bike
WOD- 5 RFT
400 m Run
12 Deadlifts (185/135)
30 Sit ups
100m Farmers Carry (53s/36s)(50s/35s)