Thursday 07/20
WOD- 2RFT
800m Run
5 Rope Climbs
25 Burpees
Post WOD- Midline
2:00 L-Hang / 4:00 Tuck Hold
Every drop 12 Sit ups
Wednesday 07/19
Body Armor- 4RNFT
10 Bent over barbell rows
:20 side plank ea.
10 Banded pull aparts ea.
10 kneeling db press ea.
WOD- 4RFT
18-15-12-9 Hang Power Snatch (95/65)
75 DU
Tuesday 07/18
Strength- OTM x 8 mins
2 Power Cleans
Tap & Go - build
WOD- 4RFT
20/16 Cal Row
20 T2B
20 Box Jumps (24/20)
5 Ring MU
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