Friday 06/20

Don’t forget about the free clinic on Sunday right here at CFU with Dr. Dan Holland! Let’s get those shoulders strong !! 9:00am - 10:00am , open gym will follow 10am-11am. If you aren’t already staying from class be sure to dress ready to move around!!

Strength Day

Part 1 - Every 2:00 x 6 Sets

• 3-3-3-2-2-2 Overhead squats

• Build based off feel

Part 2 - OTM x 12 sets

• 1 Snatch

• Begin ~ 70% and build based off feel

Thursday 06/19

Shoulder mobility/stability clinic this Sunday! Free for all CFU members! 9am-10am , open gym will follow 10am-11am

Strength - 4 RNFT

• 12 DB Bench Press

• 100 m Farmers Carry

• Rest 2:00 after each round

WOD - 4 RFT

• 400m Run

• 18 T2B

• 12 Burpee Box Jump Overs (24/20)

Wednesday 06/18

Sunday 06/22 - please join us for a FREE seminar lead by Dr Dan Holland. He will be leading us through a lot of mobility and stability drills. If you have nagging shoulder pain, this seminar is for you!!! Free for all CFU members 9am-10am. Open gym will follow from 10am-11am.

Strength - Every 90s x 11 sets

• 5-5-5-3-3-3-1-1-1-1-1 Deadlift

• Build based off feel to a heavy single or new 1RM

WOD - “Grace” For Time

• 30 Clean & Jerks (135/95)

Tuesday 06/17

Contact Ellen if you need to make an appointment for the blood drive !

Today only - No 6:30pm class (sweat Rx) All other classes will be on.

WOD - For Time

• 1 Mile Run + 3 “Rounds”

• 800m Run + 2 “Rounds”

• 400m Run + 1 “Round”

• 200m Run

1 “Round” = 20 Sit ups + 40 DUs

Monday 06/16

Carl says THANK YOU to everyone who came down to hang at Long Island Spirits this Saturday! We’ll keep you updated with the next venue he will DJ at !

Strength - 3 RNFT

• 10 Dumbbell bicep curls

• 20 Bentover barbell rows

• Rest 1-2 mins between rounds

WOD - For Time

• 100/80 Cal Row

• 50 Wallballs (20/14)

• 35 Strict Pull ups

• 50 Wallballs

• 100/80 Cal Row