Monday 03/24

If you need help finding a partner for Spring Fling let us know !

Strength - Every 2:30 X 4 Sets

• 5 Strict Press + 5 Push Press

• @ 65-70% of 1RM Strict Press

• Unbroken sets

WOD - 15 min AMRAP

• 30/24 Cal Row

• 10 Alt Devils Press (50/35)

• 10 Alt DB Box Step Ups (24/20)

Friday 03/21

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squat

• @ 65-70% of 1RM

Part 2 - Every 90s x 10 Sets

• Sets 1-5 = 2 Snatches

• Sets 6-10 = 1 Snatch

• Build based off feel

Thursday 03/20

Strength - Every 2:00 x 6 Sets

• 5-5-5-3-3-3 Bench Press

• Build based off feel

WOD - For Time

• 15-12-9-6-3 Push Jerks (135/95)

• 30-24-18-12-6 Cal Row

Wednesday 03/19

The announcement a lot of us have been waiting for! Our annual Spring Fling competition will officially be on Saturday April 26th.

The Spring Fling is an all levels competition with 1 male + 1 female teams fighting for a podium spot! Three workouts are guaranteed for every team before we cut the field heading into the final WOD.

We are waiting for our shirt design to come back from our printing company. As soon as we get it we will share ordering options! (Trying to grab a women’s tank option here too!) We will need final sizes by April 4th.

If you need help finding a partner please let us know ! You won’t want to miss it ! (Active CFU members only)

WOD - Alt OTM

Part 1 - 4 Rounds

• Even : 2 Rope Climbs

• Odd : Max Burpees

Rest 2:00

Part 2 - 4 Rounds

• Even : 50 DU

• Odd : Max T2B

Rest 2:00

Part 3 - 4 Rounds

• Even : 10 HSPU

• Odd : Max Shuttle Runs

Tuesday 03/18

Strength - Every 90s x 8 Sets

• 1 Clean + 1 Hang Clean

• Build based off feel

WOD - 10 RFT

• 200m Row

• 3 Cleans (185/135)