Thursday 07/28

Thank you to everyone who attended our first ever gymnastics clinic! We hope you all learned some basics to help use in higher skills such as HSPU and pull ups! Don’t worry, if you missed this one there’s one more chance to jump in this coming Wednesday August 3rd at 7:30pm

If you plan on attending Strongman classes please please please fill out the google sheet with the dates you’ll be attending (esp this Friday!!!) - CFU members only please

Scroll back to yesterdays post for alllllllll the apparel info and links to the google sheets!

Contact us with any questions

Body Armor- 4RNFT

  • 12 DB Floor Press

  • 50ft Handstand Walk

  • :20-:30 Flex Arm Hang (mod to deadhang)

  • 8 Tempo Squats (:05 decent)

WOD- 25 min AMRAP

  • 50 Sit ups

  • 40 Box Jumps (24/20)

  • 30 KB Goblet Reverse Lunge (53/36)

  • 20 Push Ups

  • 100m Farmers Carry (53s/36s)

Wednesday 07/27

GYMNASTICS CLINIC TONIGHT! - if you registered class starts at 7:30pm. There are still two spots open for tonight’s session. Please use the google sheet to sign up.

https://docs.google.com/spreadsheets/d/1-IYKZ0uePGNEZZiE-bNKSviZwtQgCxUHiohS5YIMM80/edit

  • If you did not receive the email that went out yesterday evening please contact us so we can get you back on our mail list.

New apparel! -We have a fresh new design coming at ya! Pre-order is through Thursday August 4th. Use the link below to claim your size and quantity. If you have trouble filling out the sheet please contact us.

T's will be the same as our previous "open" shirts or the last "lobster" design (women's tanks are the same cut as the "lobster" too). We have samples of the crop tanks and regular women's tanks in the lobby. We are working on getting the design photo of the men's tanks, but it will match the others.

Out of state, but don't want to miss out?! We can ship!

https://docs.google.com/spreadsheets/d/1MVENrwlvFzqwAMK8E6Uki57ksJeFQIuT9RFFWkeNl14/edit?usp=sharing

STRONGMAN - The next three upcoming Fridays at 6:30pm coach Esek will be hosting a fun class geared towards learning new movements that simulate "Strongman" training.

Each Friday will cover different movements such as yoke, farmers carry, logs, axel bars, stones, and tires. Expect to be here for about an hour and a half. Use the google sheet list (same as the gymnastic clinic sheet) scroll down to the strongman section and fill in which dates you are able to make. First class begins THIS FRIDAY! (current CFU members only please)

WOD- For Time

  • 800m Run

  • 55 Deadlifts (95/65)

  • 800m Run

  • 55 Push Press

  • 800m Run

  • 55 Power Cleans

  • 800m Run

Tuesday 07/26

One spot opened up for tomorrows first gymnastics clinic! Act quick to be on the list! There are still spots open for next weeks session!

More Strongman class info will be coming out today in an email as well as an apparel release!!!

Strength- Every 90s

  • 3-3-3-2-2-2-1-1-1 Thrusters

  • From the floor - build based off feel

  • Squat clean thruster the first rep

WOD- 10 min AMRAP

  • 30 DU (45 singles)

  • 1…2…3… Thrusters (95/65)

Monday 07/25

SMITH POINT LIFEGUARD TOURNAMENT TODAY AT 10:00am !

Wednesday- first gymnastics clinic (slots filled). Next Wednesday we will be running the same clinic so if you didn’t get a chance to register for this week there are still spaces left for the 3rd!

Friday- Strongman class with coach Esek. We are taking these next 3 Fridays to learn some new stuff! At 6:30pm each Friday for the 29th, 5th, and 12th classes will cover fun movements such as… yoke carry, log clean&press, axle bar lifts, stones, and so much more!

In the SAME google sheet as the gymnastics clinic, scroll down to find the signup for strongman. Please type in your name and which classes you are able to attend!

Body Armor- NFT

  • Accumulate 2:00 L-Hang or 4:00 Tuck hold

  • Every drop: Alt between 15 Banded Goodmornings & 15 Sit ups

WOD- 15 RFT (30:00 Cap)

  • 15/12 Cal Row

  • 12 Burpees

Friday 07/22

BEACH WOD- This Sunday 8am at Smith Point Beach, meet west of the pavilion on the sand. All are welcome, see you there!! (There will be no regular class or open gym this Sunday)

Strength - Every 90s x 8 sets

  • 2 Power Snatches

  • Build based off feel

WOD - Alt OTM x 14 mins

  • Even: 5 Power Snatch (115/85)

  • Odd: Max Wallballs (20/14)

Gymnastics clinic sign up! Scroll to the right to find the Aug 3rd column :

https://docs.google.com/spreadsheets/d/1-IYKZ0uePGNEZZiE-bNKSviZwtQgCxUHiohS5YIMM80/edit