Friday 12/30 - Happy New Year!

Sunday we will be closed for New Year’s Day. Enjoy your weekend!

Back to a normal schedule Monday 01/02

Strength Day

Part 1 - Every 2:00

• 7x5 Back Squats

• 70-75% of 1RM or 5-10lbs heavier than last week

Part 2 - Every 90 x 10 sets

• Sets 1-5: 2 Clean & Jerks

• Sets 6-10: 1 Clean & Jerk

Thursday 12/29

Body Armor - 4 RNFT

• 10 DB Bentover rows

• :30 Handstand hold

• 10 DB Bench

• 10 Banded pull aparts

WOD - 6 RTF

• 10 Box Jump Overs (24/20)

• 10 Pull ups

• 10 DB Hang Snatch (50/35)

• 250m Row

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)