Wednesday 12/10

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 12/13 - CFU's annual holiday party! Morning classes will still be on. Party starts at 7pm, BYOB, pot luck, DJ, significant others welcome, and adults only please.

Sunday 12/14 - CLOSED

Strength - Every 2:30 x 4 Sets

• 5 Strict Press + 5 Push Press

• @65-70% of 1RM Strict Press

WOD - 15 min AMRAP

2-4-6-8-10…

• Burpee Box Jumps (24/20)

• Wallballs (20/14)

• Cal Row

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