Friday 09/08

New stickers for sale in our lobby!

Strength Day

Part 1 = Back Squats

• 10 x 3 Every 2:00

• 80-85% of 1RM

Part 2= Clean & Jerk

Every 90s x 10 Sets

• 5 Sets : 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

• 5 Sets : 1 Squat Clean + 1 Jerk

Thursday 09/07

Looks like today is going to be another hot one! Remember to keep hydrated throughout the day especially if you plan to come workout this evening !

Strength- Every 90 x 8 Sets

• 1 Power Snatch + 1 Hang Power Snatch

• Build based off feel

WOD- 2RFT

• 400m Run

• 40 Wallballs (20/14)

• 30 C2B

• 20 Alt. DB Snatch (50/35)

• 10 Bar MU

Wednesday 09/06

Body Armor- 4RNFT

• :20 Flex Arm Hang

• 10 DB bent over rows ea side

• 15 Banded Goodmornings

• 10 Ring Dips

WOD- 20 min AMRAP

• 15 HSPU

• 15/12 Cal Row

• 50 DU

• 200m Run

Tuesday 09/05

We hope everyone had a great holiday weekend! Back to our normal schedule!!

Congratulations to long time CFU member Katie who tied the knot this weekend with her hubby Justin! Wishing you both all the best!

Strength- Every 2:00 x 6 Sets

• 5-5-5-3-3-3 Bench Press

• Build based off feel

WOD- 4RFT

• 15 Thrusters (45/35)(75/55)(95/65)(115/85)

• 15 T2B

Monday 09/04

Labor Day

One class today at 8:00am

We will be closed the remainder of the day