Monday 05/15

“Murph” prep! We are 11 days out from our Friday evening community event that will be on the 26th! This will give you a little taste of what it will feel like to break up the middle portion of this workout. (Vests NOT recommended today)

WOD - 20 min AMRAP

  • 5 Pull Ups

  • 10 Push Ups

  • 15 Squats

  • 100m Run

Body Armor - 4RNFT

  • 10 Bent over barbell rows

  • 10 Banded pull aparts

  • 10 Kneeling DB press

  • 10 Bird Dogs

Friday 05/12

This Sunday 05/14 there will be no open gym. Only an 8an class. Happy Mother’s Day weekend to all our strong mamas here at CFU!

Two weeks from today we will be completing Hero WOD “Murph” as a community! If you did not receive the info in our last email with the apparel drop please let us know!
Doors at 4pm
Citation reading and national anthem at 4:40pm
Non-vest kick off at 5pm
Vest heat at 5:10pm

Strength Day

Part 1 = Back Squats

  • 6x6 @ 65-70% of 1RM

  • Every 2:30

Part 2 = Snatch

  • OTM x 5 mins = 2 Snatch Balance

  • Every 90s x 8 sets = 1 Snatch

Thursday 05/11

Last chance to claim our latest apparel for pre-order!! Google sheet closes late tonight!!!

Use the link below or contact us if you’re having trouble filling out the sheet. We won’t have many extras at all, don’t miss out!!

https://docs.google.com/spreadsheets/d/1S9BrhTVKFdVUnoaS9nAABi-dk3Wo0Thngeu0pnEoGCM/edit?usp=sharing

Strength - Every 2:00 x 6 sets

  • 5-5-4-4-3-3 Bench Press

  • Build based off feel

WOD - For Time

  • 9 Deadlifts (315/205)

  • 21 Pull ups

  • 200m Run

  • 15 Deadlifts (275/185)

  • 15 C2B

  • 200m Run

  • 21 Deadlifts (225/155)

  • 9 BMU

  • 200m Run