Friday 10/11
TT24 - Our annual competition “TURKEY TOURNEY” will be on November 16th. This is an all levels competition for members of CFU! Team divisions will be M/M or F/F. Masters 55+ athletes will have adjusted weights, heights, etc.. but still compete within your division. We have a sign up sheet in our lobby for you to fill in. Be sure to sign up by October 31st to guarantee your annual shirt (design coming out soon). Registration is $100 per team. Let us know if you need help finding a partner! There will be no regular classes this day. We will release the first three workouts on our social media pages as the date gets closer.
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 = 2 Snatches
Sets 7-12 = 1 Snatch
Build based off feel
Thursday 10/10
Body Armor - OTM x 12 mins
10 Single Leg Glute Bridges
50 ft Low Bear Crawl
:20 Side Plank ea. side
WOD - 3 RFT
800m Run - 600m Run - 400m Run
5 - 4 - 3 Rope Climbs
10 - 8 - 6 Wall Walks
Wednesday 10/09
Monday - Columbus Day - 8:00am class only
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Bench Press
Build based off feel
WOD - 2RFT
1,000m Row
50 Sit ups
50 DB Box Step Ups (24/20)(50/35)
Tuesday 10/08
“U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.”
Columbus Day - Monday, October 14th - 8:00am class only
Hero WOD “Holbrook” - 10 RFT
5 Thrusters (115/85)
10 Pull Ups
100m Sprint
Rest 1:00