Tuesday 07/16
Strength - OTM x 12 mins
1 Power Snatch
Sets 1-4 = 70%
Sets 5-8 = 75%
Sets 9-12 = 80%
WOD - For Time
Buy in = 800m Run
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)
T2B
Monday 07/15
Thank you so much to everyone who came down and celebrated 8 years with us !! We had such a great time and hope you did too!! Here’s to many many more!!
Body Armor - OTM x 4RDS
10 Kneeling DB Press ea. arm
:45 Plank Hold
8-10 Strict Pull Ups
WOD - For Time
80 Box Jumps (24/20)
OTM = until completion
4 Alt Devils Press (50/35)
Cap = 15:00
Friday 07/12
Happy birthday to co-owner coach Dom!! ❤️
Saturday - 07/13 - all classes in the morning will still be on (8am & 9am) - Summer anniversary party will begin at 7pm. BYOB, pot luck, adults only please. Come celebrate with us!!
Sunday - 07/14 - Closed
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - Every 90s x 12 Sets
Sets 1 - 6 = 1 Snatch + 1 OHS
Sets 7-12 = 1 Snatch
Thursday 07/11 - Happy BDay CFU!
Without getting tooooo sappy…. 8 years ago today we opened for our very first classes here at CFU. What an incredible journey it has been so far. We have been extremely fortunate to experience these last eight years with the best community around. Thank you for always sticking by our side through thick and thin no matter what. Thank you for always supporting our vision and buying that extra shirt even though our closet is overflowing… Thank you for showing up day in and day out, putting in the effort to better not only your lives… but ours too. Thank you for the endless laughs and fun events. If you’ve only been with us for a short amount of time or even the entire time.. THANK YOU ❤️ We love you CFU! Here’s to many more!!
Come down and celebrate with us this Saturday 07/13 at 7pm. Significant others are of course welcome! BYOB , pot luck style, adults only please.
Sunday - 07/14 - closed , no class or open gym
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build based off feel
WOD - “Undertow” For Time
800m Run Buy In
21-15-9
Wallballs (20/14)
HSPU
3x DU
800m Buy Out
Wednesday 07/10
Always listen to your body during a workout. If you ever feel suddenly ill inform a coach, sit by a fan, take a walk outside, and/or stop your workout for the remainder of class. Keeping hydrated all day especially this time of year is key to helping your body stay in check!
Saturday - 7pm - CFU’s anniversary party! Come down and help us celebrate 8 years! Pot luck, BYOB, adults only
Sunday - Closed
WOD - 3RFT
15 Burpee Box Jump Overs (24/20)
20 C2B
25 Sit ups
POST WOD - Every 5:00 x 3RDS
200m KB Walks