Tuesday 10/17

Please be sure that your shirt sizes are filled in on our sign up sheet by Wednesday evening !

We are still finalizing teams for those who need a partner so if you are waiting to hear from us please hang tight and we’ll contact you as soon as possible!

WOD- 6:00 AMRAP + 3:00 Rest x 3 Sets

  • 15-10-5 KB Goblet Squat (70/53)

  • 15-10-5 T2B

  • Max Cal Row

Post WOD Midline - 3 RNFT

  • 1:00 Plank

  • :30 Side Plank ea.

  • 20 Hollow Rocks

Monday 10/16

This Sunday we will be running our annual 5k right here at CFU in place of class. We are still opening up at 8:00am, completing a group warm up, reviewing the course through our industrial park, and of course holding open gym right afterwards from 9am-11am. There is always the option to modify the distance or row/ski instead. All members are welcome! No sign up necessary!

Strength- Every 90s x 7 Sets

  • 1 Power Clean + 1 Hang Power Clean

  • Begin at about 60% of 1RM PC and build

WOD- For Time

10-9-8-7-6-5-4-3-2-1

  • Power Cleans (115/85)

  • HSPU