Friday 12/05
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - OTM x 10 mins
1 Clean
Begin ~ 65-70% and build based off feel
Thursday 12/04
Yesterday evening we set out an email regarding our December/Holiday schedule as well as a slight pricing increase that will take effect January 1st for punch cards and teens. If you did not get the email please let us know so we can up date your file.
Saturday 12/13 - CFU's annual holiday party! Morning classes will still be on. Party starts at 7pm, BYOB, pot luck, significant others welcome, and adults only please.
Sunday 12/14 - CLOSED
Wednesday 12/24 - Xmas eve 8:00am class only
Thursday 12/25 - CLOSED XMAS DAY
Friday 12/26 - 8:00am class only
Wednesday 12/31 - New Year's Eve 8:00am class only
Thursday 01/01 - CLOSED NEW YEAR'S DAY
Friday 01/02 - All classes on
Beginning January 1st 10 class punch cards are increasing to $150 and will still have a 2 month expiration. Teens punch cards and unlimited monthly memberships will be increasing to $135.
WOD - 30min Alt OTM
5 rounds
40 DU
10 barbell bent over rows
5 rounds
:50sec plank
12 barbell bicep curls
5 rounds
15/12 cal row/ski/bike
10 ring rows
Wednesday 12/03
As we head into the winter months we may have sudden closures due to weather. If you’re ever unsure double check on our main website post right here and/or our Instagram story.
Strength - Every 2:00 X 5 SETS
3 Bench Press
Build to a heavy set based off feel
WOD - 6 RFT
8 T2B
12 Box Jump Overs (24/20)
8 Push Press (115/85)
Tuesday 12/02
Next Friday 12/12 - Bag party (Coach & Kate Spade) right here at CFU 7pm-8:30pm hosted by Cher. All are welcome, bring friends! New and gently used, but perfect condition bags will be available for purchase and could make a great Xmas gift!
Saturday 12/13 - CFU’s annual holiday party 🎉 🎄7pm ❄️Pot Luck🎅🏼BYOB☃️Adults only🎶DJ Carlito!
Sunday 12/14 - Closed
Strength Day - Every 2:00 x 8 Sets
3-3-3-3-2-2-2-2 Front Squat
Build to a heavy double
WOD - 8 min AMRAP
2-4-6-8…
Alt DB Snatch (50/35)
Alt Pistols (mod to rev. lunge with DB)
Monday 12/01
We cannot believe it’s December already and the last month of 2025! We will be releasing a holiday schedule super soon but for now remember that our annual holiday party will be Saturday December 13th at 7pm! (We will be closed Sunday December 14th)
Strength - OTM x 10 sets
Sets 1-5 = 2 Hang Power Cleans
Sets 6-10 = 1 Hang Power Clean
Build based off feel
WOD - 3 RFT
30/24 Cal Row
20 Lateral Burpees
10 Hang Power Cleans (135/95)