Wednesday 07/17

July 16, 2024 by Domenique DeRosa

WOD - 10 RFT

15/12 Cal Row
15 Wallballs (20/14)

Post WOD - Double KB Holds : 5 RDS

:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
Rest 1:00

Tuesday 07/16

July 15, 2024 by Domenique DeRosa

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

July 14, 2024 by Domenique DeRosa

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

July 11, 2024 by Domenique DeRosa

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!

July 10, 2024 by Domenique DeRosa

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