Thursday 06/20

Hello summer !!! We have some new apparel in the works…stay tuned for a pre-sale coming up in a few days!

Strength - Every 90s x 7 Sets

• 2 Hang Power Snatch

• Build to a heavy double

WOD - For Time

Buy in = 1,000m Row

6 RDS

• 3 Ring MU (9 Dips)

• 15 Sit Ups

Wednesday 06/19

Body Armor - OTM x 10 mins

• 8 Strict Pull ups

• 40 DU

WOD - “KELLY” 5RFT

• 400m Run

• 30 Box Jumps (24/20)

• 30 Wallballs (20/14)

Tuesday 06/18

As this week is heating up here is your friendly reminder to hydrate all day and listen to your body!!

Strength - Every 2:00 x 6 Sets

• 3 Sumo Deadlifts

• Build based off feel

WOD - 5 RFT

• 21/15 Cal Row

• 12 Goblet Rev. Lunges

• 6 Alt. Devils Press

Monday 06/17

Strength - Alt OTM x 10 mins

• Even : 6 Strict Press

• Odd : 20 Hollow Tucks

WOD - 10 RFT

RDS 1-5 =

• 10 HSPU

• 200m Run

RDS 6-10 =

• 10 T2B

• 200m Run

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