Thursday 06/09
Body Armor- 4RNFT
12 DB Floor Press
10 DB Bent Over Rows ea.
:30 Handstand Hold
1:00 Plank
WOD- 5RFT
400m Run (500m/400m Row if rain)
20 KB Swings (53/36)
2 Rope Climbs
Wednesday 06/08
Strength- Every 2:00
6x6 Back Squat @ 70-75% of 1RM
WOD- 5:00 on 2:00 off x 4
3 Ring MU (9 Dips)
6 Squat Cleans (135/95)
9 Burpees
Pick up where you left off
Score= total rounds
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