Monday 07/17

Thank you so much to everyone who came down to celebrate our 7th anniversary here as CFU! It means the world to have such an amazing community. We had a great time and hope you did too!

Strength- Every 2:00 x 5 sets

  • 3 Overhead Squats

  • Build based off feel

WOD- 3 RFT

  • 600m - 400m - 200m Run

  • 15 KB Deadlifts

  • 20 Russian KB Swings

  • 15 KB Goblet Squats (70/53)

Friday 07/14

TOMORROW! Rain or shine we will be celebrating our 7th anniversary right here at CFU!

This will be pot luck style- any dish/dessert is welcome! BYOB and significant others welcome! See you tomorrow evening at 6:30pm!

Sunday we will be closed- no class or open gym

Strength Day

Part 1- Establish a 1 RM Clean and Jerk

  • OTM x 7 mins = 1 Clean + Jerk

  • 7:00-15:00 = Find a new 1RM

    Part 2- Back Squats

  • Every 2:30

  • 6x6 @ 70-75% of 1RM

Thursday 07/13

Saturday- all morning classes will still be on! Later in the day at 6:30pm we will be right here at CFU for our annual summer anniversary party! Pot luck style, byob, significant others welcome!

Sunday - CLOSED - no classes or open gym

Body Amror- 4RNFT

  • 10 Single leg glute bridges ea. side

  • 10 Kneeling DB press ea. side

  • 10 Paloff Press ea. side

  • :20 Flex arm hang

WOD- 4RFT

  • 15/12 Cal Row

  • 15 T2B

  • 15 Power Snatch (75/55)