Tuesday 01/03
Strength - Every 2:00
5-5-5-5-5 Overhead Squats
Build based off feel
WOD - Every 3:00 x 5 Rounds
15/12 Cal Row
10 OHS (135/95)
Score= Slowest Round
Monday 01/02 - Happy New Year
Happy New Year CFU! Looking forward to another great year with the best community around!
Strength - Every 2:00 x 5 Sets
10-8-6-4-2 Hang Power Cleans
Build based off feel
WOD -10min AMRAP
5 Hang Power Cleans (115/85)
10 Pull Ups
30 DU (inc. by 15 reps ea. round)
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
