Thursday 07/14

Just two more days until our summer anniversary party!!!

Saturday classes will run as usual. Party will begin at 6:30pm. Pie a coach fundraiser will be at 8pm right after the superlative winners! Cast your votes in the lobby before Saturday!

Sunday we will be closed.

Strength- Every 90s x 6 sets

  • 3-3-3-3-3-3 Overhead Squats

  • Build based off feel

WOD- 12 min AMRAP

3-6-9-12-15-18…..etc

  • Power Snatch (95/65)

  • Overhead Squat

  • Cal Row

TUesday 07/12 - HBD COACH DOM

Wishing our very own Coach Dom a very happy birthday!!!!!

Come celebrate alllllll the birthday this Saturday right here at CFU!! Starting the party at 6:30pm, pot luck style, byob, and pie a coach!!!!

Strength - every 90 x 7 sets

  • 1 Power Clean + 2 Hang Power Cleans

  • Build based off feel

WOD- 3:00 on 1:00 off x 5 sets

  • 9 hang power clean (135/95)

  • 45 Air Squats

  • Max cal row

Score = total cals

Monday 07/11 - 6 years!!!!

Happy SIX YEARS!!! Time really does fly when you’re having fun! It feels like just yesterday we opened up for our first classes here at CFU.

Thank you to everyone who continues to support us and our dreams. You all are like family to us and we wouldn’t be here if it weren’t for you.

Come help us celebrate this Saturday at 6:30pm. Pot luck style - bring any appetizer, dish, or dessert - BYOB - significant others welcome.

We will be announcing our annual superlative winners at 8pm - cast your votes in the lobby by Saturday! Following that we will have our “pie a coach fundraiser”. Want some revenge on a coach for maybe a sh*tty WOD that was programmed?! All proceeds will go towards new equipment! (Cash or Venmo)

We will be closed this Sunday 07/17

Today we will be hitting our annual anniversary WOD that consists of some fun movements loved by us both (Pat & Dom) - we know there has been a lot of running programmed, if you need to modify you could always row or ski!

Body Armor- 4RNFT

  • 6-10 Strict Pull Ups

  • 10 Single Leg Glute Bridge ea.

  • 10 Banded Pull Aparts (down and up)

  • 50 ft Weighted Crawl

WOD- For Time

Buy in : 800m Run

21-15-9

  • Wall Balls (20/14)

  • HSPU

  • 3x DUs

Buy out: 800m Run

Friday 07/08

One week from tomorrow is our summer party!!! Come hang and celebrate CFUs 6th bday!! Starting at 6:30pm it will be pot luck style - bring any dish, snack, and/or drinks.

At 8pm we will be announcing our annual superlative vote winners (vote next week in the lobby) - then PIE A COACH fundraiser right afterwards! All proceeds will go towards new equipment!! (Cash or Venmo)

Strength- Every 2:00

  • 3-3-3-3-3 Back Squats

  • Begin around 70% of 1RM and build

WOD- Every 2:00 x 10 Sets

  • 15 Wallballs (20/14)

  • 15 Sit ups

  • Max Cal Row

Score= total cals