Wednesday 06/21

WOD- For Time

28-22-16-10

• Box Jump Overs (24/20)

• Pull ups

• Burpees

Post WOD- Alt OTM x 10

• Even: 15/12 Cal Row

• Odd: :45sec Plank

Tuesday 06/20

Body Armor- 4RNFT

• 15 Banded good mornings

• 50’ Handstand walk

• 10 Paloff press ea. side

• :30 Wall sit

WOD- 5RFT

• 200m Run

• 8 Deadlifts (225/155)

• 100m Run

• 24 Wallballs (20/14)

Monday 06/19

Hope that ALL of our amazing dads here at CFU had a great Father’s Day weekend!

We will be running a normal schedule today June 19th.

Strength- Every 2:00 x 6 Sets

• 3-3-3-3-3-3 Strict Press

• Build based off feel

WOD- 13 min AMRAP

• 2 Ring MU (6 Dips)

• 30 DU

• 6 S2OH (165/115)

• 30 DU

Friday 06/16

Reminder that this Sunday for Father’s Day we will only have our 8am class. There will be no open gym.

We hope that all our incredible strong dads here at CFU have a great weekend with their family!

Strength Day

Part 1- Every 2:30

• 6 x 6 Back Squats @ 70% of 1 RM

Part 2- Every 90s x 10

• Sets 1-5 = 1 Clean + 2 Jerks

• Sets 6-10 = 1 Clean & Jerk

Thursday 06/15

WOD- For Time

800m Run - Buy in

21-15-9

• Pull ups

• HSPU

800m Run - Buy out

Post WOD- 4RNFT

• 100m Farmers Carry

• :30 Front Rack Hold

• 10 Banded pull aparts ea.

• :20 Side Plank ea.