Friday 02/16

We will be running a normal schedule this Monday for Presidents’ Day , all classes on.

Strength Day

Part 1 - Every 2:30 x 6 Sets

• 8 Split Squats ea. side

Part 2 - OTM x 15 mins

Power Cleans

• 5 x 1 @ 70-75%

• 5 x 1 @ 75-80%

• 5 x 1 @ 80-85%

Thursday 02/15

Strength - Every 2:00 x 5 Sets

• 5-5-5-5-5 Deadlifts 

• Begin at about 60% and build 

WOD - 12 min AMRAP 

3-6-9-12….

• Pull ups

• DL (185/135)

• Box Jump Overs (24/20)

Wednesday 02/14

Happy Valentines Day! All classes are back on.

Strength -Every 90s x 8 Sets 

• 1 Squat Clean + 1 Hang Squat Clean 

• Build based off feel

WOD- For Time

10-9-8-7-6-5-4-3-2-1

• Front Rack Lunge (75/55)

• T2B 

Tuesday 02/13

ALL CLASSES CANCELLED TODAY - TUESDAY 02/13

Strength and workout postponed to tomorrow (02/14)

Strength -Every 90s x 8 Sets 

• 1 Squat Clean + 1 Hang Squat Clean 

• Build based off feel

WOD- For Time

10-9-8-7-6-5-4-3-2-1

• Front Rack Lunge (75/55)

• T2B 

Monday 02/12

TUESDAY MORNING CLASSES CANCELLED (5:15am & 8:00am)

The CFU polar plungers were at it again this weekend !! Way to go ladies !

Reminder that there will be no 7am classes this week.

Body Armor - 4RNFT

• 12 DB Skull Crushers

• 10 DB Bent over rows ea. 

• 50 ft. Low Bear Crawl

• 1:00 Ski/Bike 

WOD- 5RFT

• 12 Alt. DB Snatch (50/35)

• 12 HSPU

• 15/12 Cal Row