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We strive to help members achieve their fitness and life goals through functional movement.
🎃👻 Happy Halloween CFU!
Today we will be completing the CrossFit Total! Reminder that we will only have morning classes today 5:15am , 7:00am , 8:00am
Strength Day - For Total LBS
0:00-20:00 = 1RM Strict Press
20:00-40:00 = 1RM Back Squat
40:00-60:00 = 1RM Deadlift
This will be the rough schedule for classes today, if you finish one movement earlier than the time allotted you may move onto the next. Recommended “working sets” : 5-5-3-3-2-2-1-1-1…
Tomorrow - Halloween - morning classes only 5:15am, 7:00am , 8:00am. This will be our annual “CrossFit Total” day! 1RM : Press, Squat, Deadlift
We will be closed in the evening.
New sweatshirts are in! Find your name in the boxes in the lobby, everything is packaged together for each of your orders!
Body Armor - 3 Rounds
5 Barbell bent over rows (3 sec descent)
12 Banded Goodmornings
15 Russian Twists
WOD - 10 min AMRAP
6 Strict pull ups
10 KB Swings (53/36)
14 Shuttle runs
Friday - Halloween - Schedule reminder NO EVENING CLASSES - Morning class will be on plus an additional 7am for this day only (5:15am, 7:00am & 8:00am) Costumes highly encouraged 😉
WOD - Alt OTM x 6 Rounds
Min 1 = 15/12 Cal Row
Min 2 = 2 Rope Climbs
Min 3 = 25 Sit ups
Min 4 = Max Burpees
Min 5 = Rest
Friday - Halloween - Schedule reminder NO EVENING CLASSES - Morning class will be on plus an additional 7am for this day only (5:15am, 7:00am & 8:00am)
If you’re looking to donate towards a great cause, Katie (Parrett) Jenny is fundraising by holding a 50/50! She accepts Venmo or cash but this is the final week to claim your submission!
Strength - Every 90s x 8 Sets
1 Power Snatch + 1 Hang Power Snatch
Unbroken sets, build based off feel
WOD - 4RFT
10 Power Snatch (75/55)
15 Box Jump Overs (24/20)
20 Wallballs (20/14)
FRIDAY - Halloween 10/31 - morning classes only and we are adding a 7am! (5:15am, 7:00am & 8:00am)
WOD - 3:00 AMRAP + 1:00 Rest x 5 RDS
8 Deadlifts (185/135)
15/12 Cal Row
30 DU
Post WOD Midline - 10 min cap
Accumulate 5:00 Plank
Every drop = :30 Wall sit