Tuesday 12/02

Next Friday 12/12 - Bag party (Coach & Kate Spade) right here at CFU 7pm-8:30pm hosted by Cher. All are welcome, bring friends! New and gently used, but perfect condition bags will be available for purchase and could make a great Xmas gift!

Saturday 12/13 - CFU’s annual holiday party 🎉 🎄7pm ❄️Pot Luck🎅🏼BYOB☃️Adults only🎶DJ Carlito!

Sunday 12/14 - Closed

Strength Day - Every 2:00 x 8 Sets

• 3-3-3-3-2-2-2-2 Front Squat

• Build to a heavy double

WOD - 8 min AMRAP

2-4-6-8…

• Alt DB Snatch (50/35)

• Alt Pistols (mod to rev. lunge with DB)

Monday 12/01

We cannot believe it’s December already and the last month of 2025! We will be releasing a holiday schedule super soon but for now remember that our annual holiday party will be Saturday December 13th at 7pm! (We will be closed Sunday December 14th)

Strength - OTM x 10 sets

• Sets 1-5 = 2 Hang Power Cleans

• Sets 6-10 = 1 Hang Power Clean

• Build based off feel

  WOD - 3 RFT

• 30/24 Cal Row

• 20 Lateral Burpees

• 10 Hang Power Cleans (135/95)

Friday 11/28

We hope everyone had a great Thanksgiving !!

Today - 5:15am and 8:00am classes only (no evening)

Weekend schedule will remain the same - all classes on

Strength - OTM x 10 mins

• 1 Power Clean

• Begin ~ 65% and build based off feel

WOD - 15min AMRAP

Buy in : 1000m Row

• 30 DU

• 10 Burpees

• 10 T2B

Thursday 11/27

Happy Thanksgiving 🦃🍁 Today 8:00am class only

Friday 11/28 - 5:15am & 8:00am only

Partner WOD - 20RFT

You go I go rounds : 1 Round =

• 1 Rope Climb

• 8 Thrusters (75/55)

• 12 sit ups

Wednesday 11/26

Tomorrow - Thanksgiving Day - 8:00am only

Friday - 5:15am and 8:00am only

Strength - Every 2:00 x 5 Sets

• 5 Bench Press

• Build based off feel

WOD - Every 2:00 - For Total Cals

• 0:00 - 15 HSPU

• 2:00 - 1:00 Farmers Carry Hold (53/36)

• 4:00 - 15 HSPU

• 6:00 - 1:00 Farmers Carry Hold

• 8:00 - 15 HSPU

• 10:00 - 1:00 Farmers Carry Hold

  Remaining time left in 2:00 every set = max cal row