Tuesday 03/25

March 26, 2025 by Domenique DeRosa

Strength - Every 2:00 x 5 Sets

3-3-3-3-3 Front Squats
Build based off feel

WOD - 2 RFT

30 T2B
500m Row
30 C2B
500m Row

Monday 03/24

March 23, 2025 by Domenique DeRosa

If you need help finding a partner for Spring Fling let us know !

Strength - Every 2:30 X 4 Sets

5 Strict Press + 5 Push Press
@ 65-70% of 1RM Strict Press
Unbroken sets

WOD - 15 min AMRAP

30/24 Cal Row
10 Alt Devils Press (50/35)
10 Alt DB Box Step Ups (24/20)

Friday 03/21

March 20, 2025 by Domenique DeRosa

Strength Day

Part 1 - Every 2:30

6 x 6 Back Squat
@ 65-70% of 1RM

Part 2 - Every 90s x 10 Sets

Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Build based off feel

Thursday 03/20

March 19, 2025 by Domenique DeRosa

Strength - Every 2:00 x 6 Sets

5-5-5-3-3-3 Bench Press
Build based off feel

WOD - For Time

15-12-9-6-3 Push Jerks (135/95)
30-24-18-12-6 Cal Row

Wednesday 03/19

March 18, 2025 by Domenique DeRosa

The announcement a lot of us have been waiting for! Our annual Spring Fling competition will officially be on Saturday April 26th.

The Spring Fling is an all levels competition with 1 male + 1 female teams fighting for a podium spot! Three workouts are guaranteed for every team before we cut the field heading into the final WOD.

We are waiting for our shirt design to come back from our printing company. As soon as we get it we will share ordering options! (Trying to grab a women’s tank option here too!) We will need final sizes by April 4th.

If you need help finding a partner please let us know ! You won’t want to miss it ! (Active CFU members only)

WOD - Alt OTM

Part 1 - 4 Rounds

Even : 2 Rope Climbs
Odd : Max Burpees

Rest 2:00

Part 2 - 4 Rounds

Even : 50 DU
Odd : Max T2B

Rest 2:00

Part 3 - 4 Rounds

Even : 10 HSPU
Odd : Max Shuttle Runs