Wednesday 08/28

Strength - Alt OTM x 12 mins

• “X” Strict Pull Ups

• 1 Power clean + 2 Front Squats (build)

WOD - 7 RFT

• 7 Power Cleans (135/95)

• 7 Front Squats

• 200m Run

Tuesday 08/27

This Friday - August 30th - the final Friday that will hold a 7am class. Next week 7am will go back to only T/W/Tr.

Monday - Labor Day - Sept 2nd - 8:00am class only. We will be closed for the remainder of the day.

Strength - OTM x 16 mins

• 15 Russian KB Swings

• 20 Standing Plate Rises

• 25 Hollow Tucks

• 2-4 Wallwalks

WOD - 12 min AMRAP

• 30 DU

• 2-4-6… Alt. Devils Press (50/35)

Monday 08/26

Today is the final kids class of the summer! Don’t miss out, anyone is welcome. CFU members $20/kid and nonmembers $25/kid

Strength - Every 2:00 x 6 Sets

• 3 Bench Press

• Build to a heavy set of 3

WOD - For Time

Partition as needed

• 120 Wallballs (20/14)

• 120/100 Cal Row

Friday 08/23

Tomorrow (Saturday) plan to get a little dirty from some tire flips during class !!

Monday 08/26 last kids class for the month of August! Come drop in for 45 minutes of fun! CFU members $20/kid and nonmembers $25/kid

Strength Day

Part 1 - Every 2:00

• 8 x 4 Back Squats

• @ 75-80% of 1RM

Part 2 - OTM x 12

• 1 Snatch

• Build based off feel

Thursday 08/22

Body Armor - OTM x 12 mins

• 10 Bentover barbell rows

• 10 Bird dogs ea. side

• :30-:40 Handstand hold

WOD - 2 RFT

• 800m Run

• 50 Burpees