Monday 08/07
Strength - Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Split Jerk
Build to a heavy single
WOD- 7 RFT
7 Shoulder-2-OH (135/95)
7 Lateral Burpees
7 C2B
Friday 08/04
CF Games continue through the weekend! Head over to their website (games.CrossFit.com) for the full broadcast schedule and how to watch!
Strength Day
Part 1 - Back Squats
10 x 3
Every 2:00 @ 80-85%
Part 2 - Snatch
OTM X 12 mins
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-12 = 1 Snatch
Thursday 08/03
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
Wednesday 08/02
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
Tuesday 08/01
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