Tuesday 06/21- happy summer!

Enjoy the longest day of the year!!!!

Body Armor- 4RNFT (8-12 reps of ea)

• Russian Twists

• Supermans

• Ring Rows

• :20 Handstand Hold

WOD- 10 RFT

• 15/12 Cal Row

• 15 Wallballs (20/14)

• 1 min REST

Monday 06/20

We hope all our incredible dads of CFU had an amazing Father’s Day weekend!!

Strength- Every 2:00

• 5-5-5-5-5 Strict press

• Build based off feel

WOD- 12 min AMRAP

• 40 DU

• 20 Push Ups

• 10 T2B

Friday 06/17

This Sunday 06/19 there will be 8:00am class only. No open gym.

Happy Father’s Day to all our CFU dads !

Strength- every 2:00

• 5-5-5-5-5 Deadlifts

• Build based off feel. Tap & go!

WOD- 6RFT

• 10 Deadlifts (225/155)

• 15 Sit ups

• 200m Run

Thursday 06/16

We are exactly 1 month away from our summer community party!!!! Come help us celebrate our 6th “birthday”!

Saturday July 16th - 6:30pm - Pot Luck - BYOB - Significant others welcome

Strength- Every 90s x 9 sets

• Push Jerk 5-5-5-3-3-3-1-1-1

• Build based off feel

WOD- 2 Rounds

21-15-9

• Wallballs (20/14)

• Box Jump Overs (24/20)

• Burpees

Wednesday 06/15

Strength- OTM x 10 sets

• 2-2-2-2-2-1-1-1-1-1 Power Clean

• Build based off feel

WOD- “HELEN”

3 RFT

• 400m Run

• 21 KB Swings (53/36)

• 12 Pull ups