Friday 12/08

Tomorrow is our annual holiday party! Starting at 6pm come down and celebrate with us! This will be pot luck style, bring any appetizers, dips, finger foods, etc… and/or your favorite adult beverages. Significant others welcome!

Sunday we will be closed.

Strength Day

Part 1 = Every 2:00 x 9 Sets

  • 3-3-3-2-2-2-1-1-1 Overhead Squat

  • Build to a heavy single or new 1RM

Part 2 = Every 90s x 10 Sets

  • Sets 1-5 = 1 Squat Snatch + 1 Hang Squat Snatch

  • Sets 6-10 = 1 Squat Snatch

Wednesday 12/06

Saturday 12/09 - All morning classes are still ON! - 6:00pm come down to kick off the holiday season with us! This will be pot-luck style, byob, and significant others welcome! (Adults only please)

Sunday - 12/10 - CLOSED

Strength - Every 2:00 x 5 Sets

  • 3 Deadlifts

  • Build based off feel

  • Tap & Go

WOD- 3 Sets For Time

12-9-6

  • Burpee Box Jump Over (24/20)

  • T2B

    2:00 Rest after the set is completed

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