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

Friday 06/13

Reminder that this Sunday 06/15 there will only be our 8am class and no open gym. Wishing all of our incredible CFU dads a very happy Father’s Day weekend !

Strength Day

Part 1 - Alt OTM x 12 mins

• Even : 2 Front Squats

• Odd : 4 Back Squats

• Based off 70% of your 1RM FSq

Part 2 - OTM x 12

• Sets 1-6 = 1 Clean + 1 Hang Clean

• Sets 7-12 = 1 Clean

• Build to a heavy single

Thursday 06/12

This Sunday - 06/15 , 8:00am class only , no open gym

Body Armor - Alt OTM x 16 mins (4RDS)

• 50ft Handstand walk (:30 hold/practice)

• 10 Db Kneeling Press ea. side

• 10 Leg lifts over Db ea. side

• 15 Hollow Tucks (20 sit ups)

WOD - 4RFT

• 400m Run

• 12 T2B

• 20 Wallballs (20/14)