Wednesday 02/05

February 04, 2025 by Domenique DeRosa

Body Armor - Alt OTM x 12 mins

Even : 15/12 Cal Row
Odd : 20 Sit ups

WOD - 20 min AMRAP

5 Deadlifts (275/185)
10 Push Ups
15 Box Jump Overs (24/20)

Tuesday 02/04

February 03, 2025 by Domenique DeRosa

We’re going to give you all until NOON TODAY as a last minute registration opportunity for the Open!! Please be sure to have final shirt sizes in! If you need help with the google sheet please Email or DM us right away.

As most of you know we (Dom and Pat) are heading out for our annual vacation very soon! There will be an adjust schedule coming out later today.

Strength - Every 90s x 9 Sets

3-3-3-2-2-2-1-1-1 Push Press
Build to a heavy single

WOD - For Time

5 Rounds

30 DU
10 S2OH (135/95)

-INTO-

5 Rounds

30 DU
10 Lateral Burpees

Monday 02/03

February 02, 2025 by Domenique DeRosa

Open 2025 - we need shirt sizes in by the end of the day ! Please register using the google link below OR email / DM us as soon as possible if you need help filling out the sheet.

3x per week members - if you are signing up for the open those Fridays do not count towards your membership since you are paying for a separate event! Feel free to add in an additional training day during those three weeks.

You must be registered with us in order to participate the days of the Open 02/28, 03/07, and 03/14. That includes the morning class time slots (5:15am & 8:00am) Don’t miss out! The Open is a great opportunity to test yourself year after year and see how we have improved our overall fitness level!

https://docs.google.com/spreadsheets/d/11MRdUssHYalGyNaW7OVqLmFmTSefhV-atoeElWQvcEk/edit

Strength - Every 2:30 x 5 Sets

8 Alt Front Rack Reverse Lunges
Build based off feel

WOD - 12 min AMRAP

8 Power Snatch (75/55)
8 T2B
8 DB Box Step Ups (50/35)(24/20)

Friday 01/31

January 31, 2025 by Domenique DeRosa

If you did not receive this email that went out yesterday please let us know right away so we can put your back on the email list! (Check your junk folder)

It's OPEN season already!! The CrossFit Open is the start to the CF Games season and the ultimate test to see how we have improved over the year. Workouts are released on the games website Thursday nights and we will be completing them on Fridays head to head competition style.

After registration we will split the field into two teams, Team Pat vs.Team Dom.

Dates: Feb 28th, March 7th, and March 14th. -you must be registered to participate
Morning times- 5:15am & 8:00am
Evening heats - doors will open at 4pm on Fridays with a 4:30pm start time. Heats will be written on the board giving you the opportunity to choose when you would like to go. Warm ups will be on your own.

When registering you will pick a division, scaled or Rx. If you are unsure about which division to choose ask a coach!

To learn more about what the CF Open is all about you can visit https://games.crossfit.com/

Online registration through the games website is NOT mandatory. If you wish to complete the workouts here at CFU with us on Fridays please register using the google link below by this Monday February 3rd. If you have trouble with the sheet email or DM us your shirt size, color, and division as soon as possible! (We are giving you a choice on shirt color this year; green or blue)!!

https://docs.google.com/spreadsheets/d/11MRdUssHYalGyNaW7OVqLmFmTSefhV-atoeElWQvcEk/edit?usp=sharing

Any other questions please feel free to contact us at any time!!

Strength Day

Part 1 - Working sets every 2:00