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
Thursday 05/08
Sunday - 8:00am class only , no open gym
Strength - Every 2:00
10-8-6-4-2 Bench Press
Build based off feel
WOD - 4 RFT
400m Run
12 Burpee Box Jump Overs (24/20)
24 Wallballs (20/14)
Wednesday 05/07
Strength - Every 2:00
4 x 3 Front Squats
@ 70% of 1RM
WOD - OTM x 4 Rounds
Min 1 : 10 Strict Pull ups
Min 2 : 60 DU
Min 3 : 25 Sit ups
Min 4 : KB Holds
Min 5 : Rest
Tuesday 05/06
This Sunday - Mother’s Day - no open gym, 8:00am class only
Strength - OTM x 8 mins
1 Power Clean
Begin ~ 70% and build
WOD - 4:00 AMRAP x 5 Rounds
45/36 Cal Row
Max Power Cleans (155/105)