Tuesday 06/24

HEAT ADVISORY TODAY! Please use your discretion when coming down to workout. Listen to your body and drink plenty of water/electrolytes before , during , and after your wods.

Body Armor - OTM x 3 rounds

• 10 Banded pull aparts ea. way

• 10 Bird Dogs ea. side

• :30 Handstand hold

• 10 Banded walks each direction

WOD - OTM x 5 Rounds

• Min 1- 12 DB Bench (50/35)

• Min 2 - 20 Plate Front Rack Squats (45/25)

• Min 3 - 20 Sit ups

• Min 4 - Max Cal Row/Ski/Bike

• Min 5 - Rest

Monday 06/23

Strength - Every 90s x 6 sets

• 2 Power Cleans

• Tap & Go sets

• Build based off feel

WOD - 10 RFT

• 7 Power Cleans (135/95)

• 7 Burpees

• 200m Run

Friday 06/20

Don’t forget about the free clinic on Sunday right here at CFU with Dr. Dan Holland! Let’s get those shoulders strong !! 9:00am - 10:00am , open gym will follow 10am-11am. If you aren’t already staying from class be sure to dress ready to move around!!

Strength Day

Part 1 - Every 2:00 x 6 Sets

• 3-3-3-2-2-2 Overhead squats

• Build based off feel

Part 2 - OTM x 12 sets

• 1 Snatch

• Begin ~ 70% and build based off feel

Thursday 06/19

Shoulder mobility/stability clinic this Sunday! Free for all CFU members! 9am-10am , open gym will follow 10am-11am

Strength - 4 RNFT

• 12 DB Bench Press

• 100 m Farmers Carry

• Rest 2:00 after each round

WOD - 4 RFT

• 400m Run

• 18 T2B

• 12 Burpee Box Jump Overs (24/20)

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)