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We strive to help members achieve their fitness and life goals through functional movement.
The CrossFit Games for Individual M & W as well as Teams begin today! Check out all the details and coverage on games.CrossFit.com
Body Armor- 4RNFT
10 Banded pull aparts
2-3 Wallwalks
:10 L-Hang / :20 Tuck Hold
15 Russian KB Swings
WOD- For Time
21-15-9
Alt. DB Devils Press (50/35)
Box Jump Overs (24/20)
Pull Ups
Strength- OTM x 10 mins
1 Power Clean
Build to or exceed workout starting weight
WOD- For Time (5 Rounds)
100m - 200m - 400m - 600m - 800m Run
5 (185/135) - 10 (155/105) - 15 (135/95) - 20 (115/85) - 25 (95/65) Power Cleans
Congratulations to CFU co-owner and 18 year ocean lifeguard Pat “Scribs” Scribner on being inducted into the Smith Point hall of fame yesterday! We are so beyond proud of your career thus far and can’t wait to see what the future has in store for you! THANK YOU for keeping our home beaches SAFE. Check out the induction video on our Instagram page!
Strength- Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Overhead Squat
Build to a heavy single
WOD- 10 min AMRAP
3 Hang Power Snatch (75/55)
7 Overhead Squats
21 DU
Today is the annual lifeguard tournament down at Smith Point beach! Coaches Pat and Esek will be competing against lifeguards from all over the Island!
We also just found out that the opening ceremonies may begin earlier than we thought with a 9:30am projected start time!
Strength- Every 90s x 8 Sets
Deadlifts 3-3-3-3-2-2-2-2
Build to a heavy double tap & go
WOD- For Time
250/225 Cal Row
Every 3:00 = 15 Push ups + 15 Sit ups
Strength Day
Part 1 = Back Squats
Every 2:00
8 x 4 @ 75-80% of 1 RM
Part 2 = Clean & Jerk
Every 90s x 10 Sets
2 Cleans + 1 Jerk
Build based off feel