Monday 05/20

This Friday 05/24 there will be no regular classes due to our annual hero workout “Murph”. We will open up at 4pm and right before 5pm take a moment for our national anthem and a citation reading. From there will have two heats. Heat 1 will begin on the 00:00 for anyone not wearing a vest and 10 mins later heat two will begin for those wearing a vest.

If this is your very first time completing Murph we highly suggest modifying this workout to complete half. Any way you modify you must start and end with the runs. The middle portion can be partitioned how ever you’d like.

If you have any questions before Friday please feel free to contact us at any time !

WOD - OTM x 25 mins

• 25 Sit ups

• 10 Power Cleans (115/85)

• 12 Lateral Burpees

• Max Cal Row

• 1:00 Rest

Friday 05/17

Strength Day

Part 1 - Alt OTM x 12 mins

• Even : 2 Front Squats

• Odd : 4 Back Squats

• Based off 70-75% of 1RM F.S.

Part 2 - OTM x 12 mins

• 1 Power Clean

• Build to a heavy single

Thursday 05/16

Body Armor - OTM x 16 mins

• Min 1 = :40 Handstand Hold

• Min 2 = 12 Bent over barbell rows

• Min 3 = :40 Glute bridge hold

• Min 4 = 25 Hollow Tucks

WOD - 5 RFT

• 10 Power Snatch (75/55)

• 10 HSPU

• 10 C2B

Wednesday 05/15

Strength - Every 2:30 x 5 Sets

• 6 Split Squats ea. side

WOD - For Time

• 1,000m Row

• 50 KB Goblet Squats (53/36)

• 50 KB Swings

• 200 DU

• 50 KB Swings

• 50 Goblet Squats

• 1,000m Row

Tuesday 05/14

Check out our post from yesterday about the trivia night we’re having here at CFU. This will be happening on the 31st so we still have a few weeks until then! Hope you can make it!

Strength - OTM x 10 mins

• 3 Strict Press @ 70% of 1RM

WOD- 15 min AMRAP

• 3 Ring MU (9 Dips)

• 20 Sit ups

• 20/15 Cal Row