Monday 04/03

Reminder to register for the Spring Fling by April 10th to guarantee your annual shirt! If you need help finding a partner let us know so we can put teams together asap! Also for teams who already registered please mark if you’d like your accts charged.

WOD - 11 min AMRAP

  • 10 Alt. DB Snatch (50/35)

  • 30 DUs

Post WOD Body Armor - 4 RNFT

  • 1:00 Plank

  • 10-12 Kneeling DB Press ea. arm

  • :30 Wall Sit

  • 12 Seated Banded Rows

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)