Friday 01/02

Happy New Year CFU! Here’s to a new start, new goals, ambition, dedication, and of course… lots of PRs!!

Today - full schedule - all classes on (5:15am, 8:00am, 4:30pm & 5:30pm)

Strength - Every 90s x 8 Sets

• 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

• Build to a heavy complex

WOD - 12 min AMRAP

2-4-6-8…

• T2B

• DB Goblet Rev. Alt. Lunges (50/35)

• Lateral Burpees over DB

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