Tuesday 12/30
Tomorrow - Wednesday - 8:00am class only
Strength - Every 2:30 x 4 Sets
12 DB Bench Press
Max Strict Pull Ups
WOD - 4RFT
500m Row
1:00 Rest
20 Burpees
1:00 Rest
Monday 12/29
Schedule this week
Wednesday - NYE - 8:00am only
Thursday - New Years Day - Closed
Friday - All classes on
Strength - Every 2:00 x 5 Sets
5-4-3-2-1 Front Squats
Build to a heavy single
WOD - 12:00 AMRAP
3-6-9…
Sit Ups
Box Jump Overs (24/20)
Front Squats (95/65)
Friday 12/26
Today - 8:00am class only
Weekend classes will still be on as of right now. We know that there will be snow coming in over night into Saturday morning. Please check here first as well as our social media story (Instagram & Facebook) before leaving your home for last minute closures !!
WOD - OTM x 6 Rounds
Min 1 = 12 Deadlifts (155/105)
Min 2 = 12 Burpees
Min 3 = 12 T2B
Min 4 = Max Cal Row/Ski/Bike
Min 5 = Rest
Wednesday 12/24
Merry Christmas CFU! Enjoy this time of year with your friends and family!
Schedule reminder:
Today - 8:00 only
Thursday - Xmas day - Closed
Friday - 8:00am only
All weekend classes on
WOD - 12 Days of Christmas - For Time
1- Rope Climb
2-(20) Flutter Kicks holding plate
3- Mountain Climbers (ea. leg=1)
4- Push Ups
5- Burpee
6- Plate Front Squats (45/25)
7- Plate Sit Ups
8- G2OH
9- Groiners
10- OH Alt Lunges
11- (1:10) Plank
12- (120) Jumping Jacks
Completed in order as the song is sang
Tuesday 12/23
All classes on for today !
Tomorrow - Xmas eve - 8:00am only
Xmas Day - Closed
Friday 12/26- 8:00am only
All weekend classes on
Strength - Every 90s x 8 Sets
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
Build to a heavy complex
WOD - 12 min AMRAP
15/12 Cal Row
5 Squat Cleans (135/95)