Thursday 05/15
Body Armor - 4RNFT
10 Strict Pull Ups
10 Single leg glute bridges ea
100ft Farmers + Front rack KB carry (both sides)
WOD - 15 min AMRAP
8 Alt Devils Press (50/35)
16 Sit Ups
200m Run
Wednesday 05/14
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Front Squat
Begin ~ 65% of 1RM and build
WOD - 5RFT
15/12 Cal Row
9 Front Squats (115/85)
Tuesday 05/13
Strength - Every 90s x 8 Sets
Sets 1-4 = 3 Hang Power Cleans
Sets 5-8 = 2 Hang Power Cleans
Build based off feel
WOD - 10 min AMRAP
10 Hang Power Cleans (135/95)
10 T2B
Monday 05/12
We hope that all of our incredible moms here at CFU had a great Mother’s Day weekend !
Strength - Every 2:00 x 6 Sets
3 Push Press
Build based off feel
WOD - 12 min AMRAP
9 Push Press (95/65)
6 Burpees
30 DU
Friday 05/09
This Sunday - 05/11 - 8:00am class only. No open gym. Happy Mother’s Day!
Strength Day
Part 1 - Every 2:00
5x5 Back Squats
@ 70-75% of 1RM
Part 2 -Snatch - Every 90s x 10 sets
Sets 1-5 = 2 Reps
Sets 6-10 = 1 Rep
Build based off feel