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

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)