Tuesday 03/31
Strength - Every 2:00 x 5 Sets
5 Bench Press
Build to a heavy set
WOD - For Time
21-15-9
Power Snatch (95/65)
T2B
Lateral Burpees
Monday 03/30 - NO 5:30pm + 6:30pm
Tonight there will be no 5:30pm & 6:30pm class. All other classes will be on.
Body Armor - OTM x 4 RDS
15 Banded Face Pulls
12 Alt DB Box Step Ups
:20 Side Plank ea side
WOD - 5 RFT
4 BMU (6 Strict Pull Ups)
12 Box Jump Overs (24/20)
21/18 Cal Row
Friday 03/27
There’s still space to claim your spot for next Saturday the 4th! Please DM or Email us to sign up. This is open to everyone and a great chance to bring a friend that has been super interested in jumping in.
Strength Day
Part 1 - Every 2:00 Back Squat
5-5-3-3- then until the 15:00 Build to a heavy single or new 1Rm
Part 2 - Every 2:00 x 8 Sets
1 Bear Complex
(Power Clean + Front Squat + Push Jerk + Back Squat + BTH Push Jerk)
Thursday 03/26
A huge congratulations and much luck to our 5️⃣ athletes heading into the 2026 CFGames Quarterfinals!! Owners Pat & Dom qualified for both individual & age group 👏🏻 Keri & Peggy qualified for their age groups 👏🏻 and Jonas qualified for Men’s Individual 👏🏻 LETS GO CFU! 🌊
WOD - “Annie” For Time
50-40-30-20-10
DU
Sit Ups
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build to a heavy set based off feel
Wednesday 03/25
Body Armor - Alt OTM x 3 Rounds
10 DB Bent Over Rows ea. arm
10 Leg lifts over DB ea. side
15 Supermans
10 Single leg glute bridges
WOD - For Time
40 Goblet Rev. Lunge (50/35)
30 Pull Ups
20 Alt Devils Press
30 Pull Ups
40 Goblet Rev. Lunge