Tuesday 12/05

It breaks our hearts to share that Pat’s very best friend Kris has passed away. He was a member here with us (16’ & 17’) and shared endless support towards CFU whenever possible.

He leaves behind two beautiful boys, his wife, and family.

There is a gofundme page currently taking donations that will go directly to his kids and wife.

https://gofund.me/44b51b74

If you are not comfortable with the form of donation and still would like to support we are taking a cash collection through Friday.

Service and visitation hours :

https://www.robertacciofuneralhome.com/m/obituaries/Kristopher-Muller/Memories?fbclid=IwAR1Uas4YA9rMfuOLAMw4AYNJW-RVZ7VnjH7GwG3XOWcf4lpJKgIrZ8uS6u8_aem_AXluPLUB3JCDbqmxsYZBGF_i1B1Ik_xOHX-8TzJ7FgqxxUXRPgI7UG21iF2m7ZKeD2M

WOD- 5RFT

  • 10 C2B

  • 14 Alt. DB Snatch (50/35)

  • 21/18 Cal Row

Body Armor- 4RNFT

  • 100ft suitcase carry ea. side

  • :30 Hollow Hold

Monday 12/04

This weekend we (Dom and Pat) took the Level 2 CrossFit training course again to renew our credentials with the amazing CF coaches Jennifer and Dennis Marshall! This was a great way to pick up on some new techniques and habits to apply towards our daily classes here at CFU!

Strength - Every 2:00 x 6 sets

  • Front Squats

  • 5-5 (70-75%) -3-3 (75-80%) -1-1 (Based off feel)

WOD- 5 RFT

  • 80-60-40-20-10 DU

  • 5-4-3-2-1 Squat Clean (185/125)

  • 4 Wall Walks

Friday 12/01

Happy December ! (?) Where did November go ? Anyway, guess what is exactly ONE WEEK away?! Our annual holiday party ! Saturday December 9th come celebrate the start of the holiday season at 6pm.

Sunday December 10th we will be closed

Strength Day

Part 1 = Split Squats

  • Every 2:30 x 6 Sets

  • 8 Split Squats each leg

Part 2 = Cleans

  • Every 90s x 8 Sets

  • 1 Power Clean + 1 Squat Clean + 1 Front Squat

  • Build to a heavy complex

Thursday 11/30

NEXT Saturday December 9th is our annual holiday party! Come join us and kick off the holidays at 6pm! This is pot luck style.

Sunday December 10th we will be closed.

Skill - Alt. OTM x 10 mins

  • Even : 50 ft Handstand walk (:30 practice/hold)

  • Odd : 30 Russian Twist

WOD- For Time

5 RDS

  • 12 Wallballs (20/14)

  • 12/9 Cal Row

  • 4 Ring MU

REST 5:00

5 RDS

  • 4 Bar MU

  • 12/9 Cal Row

  • 12 Wallballs