Tuesday 12/09
Body Armor - OTM x 4 Rounds
:20 Side plank ea
50ft Low Bear Crawl
25 Russian Twists
100ft Pizza Plate Carry
WOD - For Time
25 T2B
500m Row
150 ft Plate Front Rack Walking Lunge (45/25)
500m Row
25 T2B
Monday 12/08
This Friday - Bag party 7:00pm-8:30pm hosted by Cher. New and gently used Coach and Kate Spade bags will be here for purchase and could be a great holiday gift! All are welcome, spread the word to friends and family.
Saturday - CFU’s annual holiday party at 7pm!!
Sunday - Closed
Strength - Every 2:00
5 x 5 Deadlift @ 70% of 1RM
WOD - 5 RFT
12 Deadlifts (155/105)
9 HSPU
6 Hang Power Cleans
Friday 12/05
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - OTM x 10 mins
1 Clean
Begin ~ 65-70% and build based off feel
Thursday 12/04
Yesterday evening we set out an email regarding our December/Holiday schedule as well as a slight pricing increase that will take effect January 1st for punch cards and teens. If you did not get the email please let us know so we can up date your file.
Saturday 12/13 - CFU's annual holiday party! Morning classes will still be on. Party starts at 7pm, BYOB, pot luck, significant others welcome, and adults only please.
Sunday 12/14 - CLOSED
Wednesday 12/24 - Xmas eve 8:00am class only
Thursday 12/25 - CLOSED XMAS DAY
Friday 12/26 - 8:00am class only
Wednesday 12/31 - New Year's Eve 8:00am class only
Thursday 01/01 - CLOSED NEW YEAR'S DAY
Friday 01/02 - All classes on
Beginning January 1st 10 class punch cards are increasing to $150 and will still have a 2 month expiration. Teens punch cards and unlimited monthly memberships will be increasing to $135.
WOD - 30min Alt OTM
5 rounds
40 DU
10 barbell bent over rows
5 rounds
:50sec plank
12 barbell bicep curls
5 rounds
15/12 cal row/ski/bike
10 ring rows
Wednesday 12/03
As we head into the winter months we may have sudden closures due to weather. If you’re ever unsure double check on our main website post right here and/or our Instagram story.
Strength - Every 2:00 X 5 SETS
3 Bench Press
Build to a heavy set based off feel
WOD - 6 RFT
8 T2B
12 Box Jump Overs (24/20)
8 Push Press (115/85)