Wednesday 03/29

Registration for our annual Spring Fling in-house competition is live!! Fill out the sheet in the lobby to guarantee your shirts by April 10th.
The competition day is Saturday April 29th.

This is an all levels competition. Teams are made up of 1 male and 1 female. (CFU members only) Each team will complete 3 different workouts before the field will be cut and move on to the semi final and final workouts.

If you are interested in participating but need help finding a partner let us know!!

Body Armor - 4RNFT

• 10 DB Bent over rows ea. arm

• 10 Paloff press ea. side

• :20 Single arm DB overhead hold ea. side

• 15 Supermans

WOD - 5RFT

• 50 DU

• 2 Rope Climbs

• 12 DB H. C&J (50/35)(6 ea. arm)

Tuesday 03/28

Strength - Every 90s

• 3-3-3-2-2-2-1-1-1 Deadlifts

• Build based off feel

WOD - 15 min AMRAP

• 15 Sit ups

• 15 Push ups

• 15 Wallballs (20/14)

Monday 03/27

Strength - Every 90s x 6 Sets

• 1 Power Clean + 1 Front Squat + 1 Push Jerk

• Build based off feel

WOD - 4RFT

• 500m Row

• 3 Rounds “Macho Man” (135/95)

1 Round “Macho Man” =
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Friday 03/24

Strength Day

Part 1 - Alt OTM x 12 mins

• Even : 4 Back Squats

• Odd: 2 Front Squats

  Based off 60-70% of 1RM Front squat

Part 2 - Every 90s x 10 Sets

• Sets 1-5 = 2 Cleans + 1 Jerk

• Sets 6-10 = 1 Clean + Jerk

Thursday 03/23

Sign up sheet for our 2nd annual Spring Fling competition is up in the lobby! Snag your partner before someone else does!

Registration fee is $100 per team. Teams are made of 1 male and 1 female (CFU members only please). Register by April 10th to guarantee your shirt. There will be three all-levels workouts before the field is cut for semi-finals and finals!

Strength - Every 2:00 x 5 Sets

• 3-3-3-3-3 Bench Press

• Build based off feel

WOD - For Time (6 RDS Total)

3 Rounds

• 15/12 Cal Row

• 10 Pull ups

Rest 2:00

2 Rounds

• 21/18 Cal Row

• 10 C2B

Rest 2:00

1 Round

• 30/24 Cal Row

• 10 BMU (mod to strict pull ups)