Tuesday 07/09
Strength - OTM x 12 mins
Sets 1-6 = 2 Power Snatches
Sets 7-12 = 1 Power Snatch
Build based off feel
WOD - 5RFT
50 DU
25-20-15-10-5 DB Snatch (50/35)
15/12 Cal Row
Monday 07/08
Saturday 07/13 - annual summer party at 7pm! BYOB , pot luck style, and adults only. Come help us celebrate 8 years of CFU!!!
Sunday - 07/14 - Closed
Midline - :40 On + :20 Rest x 4 RDS
Min 1 = Max L-Hang / Tuck Hold
Min 2 = Glute Bridge Hold
Min 3 = Max Push ups
Min 4 = 15 Russian KB Swings
WOD -10 RFT
5 RDS:
100m Run
10 Deadlifts (225/155)
5 RDS:
100m Run
10 T2B
Friday 07/05
Today will begin the additional 7:00am class happening every Friday of July and August! Extra bonus addition of having coach Esek on Fridays all summer too!!
Strength Day
Part 1 - Every 90s x 8 Sets
Split Jerks
2-2-2-2-1-1-1-1
Build to a heavy single
Part 2 - Every 90s x 10 Sets
1 High Hang Clean + 1 Hang Clean + 1 Front Squat
Build to a heavy complex
Thursday - Happy 4th of July!
One class only today - 8:00am
Hero WOD “Glen” - Partner Style
2 RFT
30 C & J (135/95)
800m Run
10 Rope Climbs
800m Run
100 Burpees
Tomorrow - Friday 07/05 - 7:00am class addition begins to all Fridays for the months of July & August
Wednesday 07/03
Tomorrow - 4th of July - 8:00am class only
Friday - 7:00am class added to Fridays through July & August
WOD - 15 min AMRAP
15 KB Swings (53/36)
15 Box Jumps (24/20)
15 T2B
Midline - :40 on + :20 off x 4 RDS
Plank Hold
Flutter Kicks
Double KB Front Rack Hold
