Monday 05/05
Body Armor - OTM x 10 mins
5 Push Press
30 DU
WOD - For Time
30 Alt DB Box Step Ups (50/35)(24/20)
45 T2B
60 Push Press (75/55)
Friday 05/02
Looking for a fun night out ? Come down to Drifters Kitchen & Bar in Ridge to hang with us and support CFU’s own Carl aka DJCarlito! He starts at 8pm.
Strength Day
Part 1
Back Squats - Every 2:00 x 8 Sets
5-5-3-3-1-1-1-1
Build to a heavy single or new 1RM
Part 2
Clean & Jerk - OTM x 10
1 Rep - build based off feel - begin at about 65%
Thursday 05/01
Hello MAY!!!
Body Armor - OTM x 12
50 ft Handstand walk
12 DB Bench Press
6-8 Strict Pull Ups
WOD - 3:00 AMRAP + 2:00 Rest x 3 sets
Set 1 =
30 DU
10 T2B
8 Strict Press (95/65)
Set 2 =
30 DU
10 T2B
8 Push Press (115/85)
Set 3 =
30 DU
10 T2B
8 Push Jerks (135/95)
Wednesday 04/30
Today is the last chance to pre-order!
https://docs.google.com/spreadsheets/d/1tmzioXHchsOvsPKVFUyoI0KS9d0pe53_Bukc1jWDcpI/edit?usp=drivesdk
If you have trouble with the google sheet send us your sizing info asap. Don’t miss out!
Strength - OTM x 8
2-2-2-2-1-1-1-1 Power Cleans
Build based off feel
WOD - 5RFT
200m Run
8 Power Cleans (135/95)
10 Lateral Burpees
12 Box Jump Overs (24/20)
Tuesday 04/29
Memorial Day apparel - pre-order open through tomorrow (04/30) if you have trouble with the google sheet let us know your sizes and payment method asap! Don’t miss out!
Photos from Spring Fling have been posted to our Facebook page.
WOD - 5RFT
25 Sit ups
100m Farmers Carry (50/35)
5 Wallwalks
500m Row