Wednesday 12/27
Strength - Every 2:00 x 6 sets
Deadlifts 5-5-4-4-3-3
Build based off feel
WOD- 7 RFT
7 HSPU
7 Deadlifts (135/95)
7 Power Cleans
7 S2OH
1:00 Rest
Tuesday 12/26
We hope everyone had a great holiday weekend ! Just a reminder that today through Sunday we are running a normal schedule. Monday we will be closed for New Year’s Day.
Strength - Alt. OTM x 12
Even - 5 Push Press (build based off feel)
Odd - 30 DU
WOD- 20 min AMRAP
15/12 Cal Row
10 Push ups
15 Sit ups
20 Air Squats
Friday 12/22
Merry Christmas CFU! We hope you all have a great holiday weekend ! Here is a schedule reminder for the next few days.
Saturday - All classes on
Sunday - 8:00am class only (no open gym)
Monday - Closed
Tuesday - All classes on
Strength Day
Part 1 = Back Squats
5x5 @ 70-75% of 1RM
Every 2:00
Part 2 = Squat Snatch
OTM x 15 mins
1 Squat Snatch
Thursday 12/21
Shout out to Amie with a BIG congratulations on graduating with her PHD this past weekend !! We’re super excited for you!!
Reminder that this Sunday 12/24 there will only be an 8am class and no open gym. We will be closed Monday for Christmas.
WOD- 5RFT
20 Alt. DB Box Step Ups (50/35)
50 DU
20 DB S2OH
Post WOD Midline - 12 min Time Cap
2:00 L-Hang / 4:00 Tuck Hold
Every drop 15 Sit Ups
Wednesday 12/20
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean
Build to a heavy complex
WOD - 3:00 On + 1:00 Rest x 5 Sets
10 Lateral Burpees
6 Power Cleans (155/105)
Max Cal Row (score)
