Friday 05/16

We are just one week away from MURPH! Next Friday we will only be open in the evening to complete this hero WOD together as a community ! All are welcome and please feel free to hang around afterwards to kick start the weekend !

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squats

• @ 65-70% of 1RM

Part 2 - OTM x 10 mins

• 1 Clean & Jerk

• Begin ~ 70% and build based off feel

Thursday 05/15

Body Armor - 4RNFT

• 10 Strict Pull Ups

• 10 Single leg glute bridges ea

• 100ft Farmers + Front rack KB carry (both sides)

WOD - 15 min AMRAP

• 8 Alt Devils Press (50/35)

• 16 Sit Ups

• 200m Run

Wednesday 05/14

Strength - Every 2:00 x 6 Sets

• 3-3-3-2-2-2 Front Squat

• Begin ~ 65% of 1RM and build

WOD - 5RFT

• 15/12 Cal Row

• 9 Front Squats (115/85)

Tuesday 05/13

Strength - Every 90s x 8 Sets

• Sets 1-4 = 3 Hang Power Cleans

• Sets 5-8 = 2 Hang Power Cleans

• Build based off feel

  WOD - 10 min AMRAP

• 10 Hang Power Cleans (135/95)

• 10 T2B

Monday 05/12

We hope that all of our incredible moms here at CFU had a great Mother’s Day weekend !

Strength - Every 2:00 x 6 Sets

• 3 Push Press

• Build based off feel

WOD - 12 min AMRAP

• 9 Push Press (95/65)

• 6 Burpees

• 30 DU