Thursday 11/06
Tuesday - 11/11/25 - Veterans Day - 8:00am only
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Bench Press
Build based off feel
WOD - 4 RFT
50 DU
15 KB Swings (53/36)
15 Box Jumps (24/20)
4-3-2-1 Rope Climbs
Wednesday 11/05
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Front Squat + 1 Push Jerk
Build to a heavy complex
WOD - 10 min AMRAP
3 Power Cleans
3 Front Squats
3 S2OH (115/85)
6 Lateral Burpees
Tuesday 11/04
All classes are on today as usual!
Next Tuesday - 11/11/25 - Veterans Day - One class only at 8am
WOD - For Time
800 Meter Run
40 Plate Sit-ups (25/15)
20 Dumbbell Box Step Ups (50/35)(24/20)
Rest 3:00
600 Meter Run
30 Plate Sit-ups
15 Dumbbell Box Step Ups
Rest 2:00
400 Meter Run
20 Plate Sit-ups
10 Dumbbell Box Step Ups
Rest 1:00
200 Meter Run
10 Plate Sit-ups
5 Dumbbell Box Step Ups
Monday 11/03
Congrats to member Jackie Bosco on completing another NYC Marathon and her best finish time yet! Way to go!!
We’d love to finalize TT25 teams and shirt sizes by the end of this week! If you need helping finding a partner still please let us know asap!
TT25 is always open for any CFU member looking to throw down in a friendly “all levels” style competition. All teams are guaranteed 3 wods before a cut for the final WOD. Top 3 men and women’s teams will place podium. Comp date Saturday 11/22, doors at 8am, athlete briefing 8:40am, WOD 1 kickoff 9am sharp.
Strength - Every 2:30 x 4 sets
5 Strict Press + 5 Push Press
Unbroken sets, build if necessary
WOD - For Time
30/24 Cal Row
20 HSPU
30 C2B
20 HSPU
30/24 Cal Row
Friday 10/31 - Happy Halloween
🎃👻 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…