Monday 06/22
Strength - Every 2:00 x 6 Sets
3 Front Squats
Build based off feel
WOD - 4RFT
500m Row
25 Sit Ups
10 Front Squats (135/95)
Friday 06/19
Reminder - Sunday - 8:00am class only , no open gym
Happy Father’s Day weekend to all of our incredible CFU dads 🙌🏻
Strength Day
Part 1 - Every 2:30 x 6 Sets
6 Split Squats ea. leg
Use weight based off feel
Part 2 - Every 90s x 8 Sets
2 Power Snatch
Build based off feel
Thursday 06/18
This Sunday - 8:00am only NO OPEN GYM
Body Armor - Alt OTM x 3 Rounds
10 Plate halos ea way
20 Supermans
12 Barbell curls
:30 Wall sit
WOD - For Time
Buy in - 800m Run
5 Rounds
2 Rope Climbs
12 Burpees
Buy out - 800m Run
Wednesday 06/17
Strength - Alt OTM x 10 mins
8 RDLs (~40-50% of 1RM DL)
10 Kneeling DB Press ea arm
WOD - 18 min AMRAP
100m Farmers Carry (53/36)
25 Sit Ups
50 DU
15 HSPU
Tuesday 06/16
Strength - Every 90s x 7 Sets
2 Hang Power Cleans
Build based off feel
WOD - 6RFT
200m Run
6 Hang Power Cleans (115/85)
6 Front Squats