Wednesday 05/07
Strength - Every 2:00
4 x 3 Front Squats
@ 70% of 1RM
WOD - OTM x 4 Rounds
Min 1 : 10 Strict Pull ups
Min 2 : 60 DU
Min 3 : 25 Sit ups
Min 4 : KB Holds
Min 5 : Rest
Tuesday 05/06
This Sunday - Mother’s Day - no open gym, 8:00am class only
Strength - OTM x 8 mins
1 Power Clean
Begin ~ 70% and build
WOD - 4:00 AMRAP x 5 Rounds
45/36 Cal Row
Max Power Cleans (155/105)
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)