Wednesday 12/28
Sunday 01/01/23 - Closed for New Year’s Day
Strength - Every 90s
3-3-3-2-2-2-1-1-1 Deadlifts
Build based off feel
WOD - 6 RFT
30 DU
8 DL (225/155)
30 DU
1:00 Rest
Tuesday 12/27
We hope that everyone had a great holiday weekend! Back to a normal schedule through this Saturday.
Sunday we will be closed for new years day.
Strength - Every 90s x 5 Sets
10-8-6-4-2 Strict Press
build based off feel
WOD - 5RFT
500m Row
15 Burpees
20 Air Squats
25 Sit ups
Friyay - Happy Holidays
Happy Holidays to all our CFU friends and family!! - Wishing you all a wonderful weekend.
Saturday 12/24 - Normal Schedule
Sunday 12/25- Closed
Monday 12/26- Closed
Tuesday 12/27 through Saturday 12/31 -Normal schedule
Sunday 01/01/23 - Closed
Strength - Every 90s x 7 stes
2 Hang Power Cleans + 1 Push Jerk
build based off feel
WOD - 10RFT
6 C2B
6 S2OH (135/95)
Thursday 12/22
We have only a few ornaments left! Grab yours before they’re all gone!
Saturday - 12/24 - Normal schedule (8am WBC & 9am Class)
Sunday - 12/25 - Closed for Christmas
Monday - 12/26 - Closed
Strength Day
Part 1: Every 2:00
6x6 Back Squats @ 70% of 1RM
Part 2: Every 90s x 10 sets
Sets 1-5 = 2 Squat Snatches
Sets 6-10 = 1 Squat Snatch
Wednesday 12/21
It’s oficially winter!!!! With that being said please be sure to check here as well as social media first before leaving your house with bad weather, we could make a last minute decision to close.
There is still time to grab “free trial” cards as a last minute gift! Cards are in the lobby on the table. We also have a few holiday shirts and shakers extra too (see a coach to purchase).
Body Armor- 4RNFT
6-10 Strict Pull ups
25 Banded Curls
Rest 1:00-2:00
WOD - 5RFT
100-80-60-40-20 DU
50/40-40/30-30/25-20/15-10/8 Cal Row
30-25-20-15-10 Sit Ups