Wednesday 10/25

Next week we will be releasing the first three workouts for Turkey Tourney! Keep an eye out for posts on social media. These will be videos covering the workouts and standards. Please be sure to watch all three videos before heading down for the competition.

Day of :

  • Doors at 8:00am

  • Mandatory athlete briefing at 8:40am

  • First WOD starts at 9:00am sharp

Upon arrival please check your team in to receive your packets and shirts!

Body Armor- 4RNFT

  • 10 Bird dogs ea. side

  • 10 DB Kneeling press ea. side

  • 15 Hollow Tucks

  • 10 Alt DB Box step ups

WOD- 3RFT

  • 7 Power Snatch (155/105)

  • 14 HSPU

  • 21 Box Jump Overs (24/20)

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