Friday 06/14

Happy flag day!

Save the date for our annual summer party !! Come down to celebrate 8 years of CFU! View details below.

Strength Day

Part 1 - Alt OTM x 12 mins

• Even - 2 Front Squats

• Odd - 4 Back Squats

• @ 70-75% of 1RM FS

Part 2 - OTM x 12 mins

• 1 Snatch

• Build to a heavy single

Thursday 06/13

WOD - 8 RFT

• 2 Power Clean + Jerks (155/105)

• 1 Rd of “Cindy” (5 pull ups + 10 push ups + 15 squats)

Post WOD - Every 5:00 x 3 RDS

• 200m KB Walk :

  • 50m FC(R)+ FR(L)

  • 50m FC(R)+ OH(L)

  • 50m FC(L)+ FR(R)

  • 50m FC(L)+ OH(R)

Wednesday 06/12

WOD - OTM x 30 mins (6 RDS)

• 15/12 Cal Row

• 20 Sit ups

• 10 DB Bench Press

• Max Burpee Box Jumps

• 1:00 Rest

Tuesday 06/11

Strength - Every 2:30 x 5 Rds

• 5 Push Press

• 10 DB Rows ea. arm

WOD - 4RFT

• 400m Run

• 20 Wallballs (20/14)

• 20 KB Swings (53/36)

• 2 Rope Climbs

Monday 06/10

This Sunday - Fathers Day - June 16th - 8:00am class only, no open gym

Strength - Every 2:00 x 5 Sets

• 3 Deadlifts

• Build to a heavy unbroken set

WOD - For Time

21-15-9

• Deadlifts (225/155)

• HSPU

• T2B

• 3x DU