Monday 10/23

Shout out to everyone who came down for our annual 5k yesterday!! We had a great turn out and saw a lot who really pushed their limit to try and PR!

Strength- Every 2:00

  • 1 Power Clean + 1 Squat Clean + 1 Front Squat + 1 Push Jerk

  • Build to a heavy complex

WOD- 3 RFT

  • 400m Run

  • 30 Wallballs (20/14)

  • 20 DB Snatch (50/35)

  • 6 Ring MU (18 Pull ups)

Friday 10/20

This Sunday is our annual 5k run right here at CFU. We will be running a lap through our industrial park. We can always modify to row/ski our 5k. No sign up needed, this is for all members to participate in! Open gym will still be right after class 9:00am - 11:00am. This is a rain or shine event!

Strength Day

Part 1 - OTM x 12

  • Even : 2 Front Squats

  • Odd : 4 Back Squats

  • Based off 70% of 1RM FS

Part 2 - Every 90s x 6 Sets

  • 2 Push or Split Jerks

  • Build to a heavy set of 2

Part 3 - OTM x 8

  • 0:00, 1:00, 2:00, & 3:00 = 2 Cleans

  • 4:00, 5:00, 6:00, & 7:00 = 1 Clean