Thursday 01/08
Sorry for the last minute post for today’s workout !!!
Strength - Every 2:00 x 6 Sets
Deadlift
3-3-2-2-1-1
Build to a heavy single
WOD - 3 RFT
Deadlift 21-15-9 (185/135)
Cal row 42-30-18
5 bar muscle ups (12 c2b)
Wednesday 01/07
Strength - Every 2:30 x 4 Rounds
20 Alt DB Bicep Curls
20 Banded Tricep Pull Downs
WOD - 6 RFT
10 Burpee Box Jumps (24/20)
20 Wallballs (20/14)
Tuesday 01/06
WOD - 6:00 AMRAP + 3:00 Rest x 3 Sets
20 Hang Power Cleans (95/65)
50 Sit ups
75 DU
Max Cal Row
Monday 01/05
First full week of January ! Let’s start off 2026 as consistent as possible 💪🏻
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - 8 RFT
8 Pull Ups
4 Wallwalks
8 DB Goblet Squats (50/35)
8 Push Ups
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