TWO Classes Only MONDAY!!! 6:30am and 9am
Let’s Pack the Box cause this is what you are doing……………………
CFU Team Series – This is a version of the Team Affiliate Series that is going on right now; wanted to give you a taste of the competition! Have Fun!
**If we do not have enough for 4 on a team, we will work as male/female teams; the trainer will divide the teams 🙂
 Event #1
For max reps: Male athletes (2-when one finishes, tag hand then other male goes)
6 min AMRAP
20 double-unders (triple singles)
10Â power snatch(75#)
Then, Female athletes (2-when one finishes, tag hand then other female goes)
6 min AMRAP
20Â double-unders
10Â power snatch(55#)
**Total REPS is score
Scaling weight is acceptable
REST 4 MINUTES
Event #2
1-rep-max front squat
(racks are acceptable)
Score is total of combined lifts
10-minute time cap
Rest 4 minutes
Event #3
For time:
Male/Female pair 1 completes:
15 thrusters (M) 15 pull-ups (F) (95/65)
15 thrusters (F) 15 pull-ups (M)
5 thrusters (M) 5 pull-ups (F)
5 thrusters (F) 5 pull-ups (M)
Then,
Male/Female pair 2 completes:
15 thrusters (M) 15 pull-ups (F)
15 thrusters (F) 15 pull-ups (M)
5 thrusters (M) 5 pull-ups (F)
5 thrusters (F) 5 pull-ups (M)
12 min time cap
Notes
Partners will work simultaneously but may not switch until each athlete completes their reps and tags their partner. The team’s score is its total time
Scaling weight is acceptable
Rest 4 minutes
Event 4
Each athlete performs as a relay (female/male/female/male) Once first is done on rower, male can start, but you cannot pass up your teammate
20-calorie row
20 burpees
20 hang cleans (95/65)
The team’s score is its total time. Scaling weight is acceptable
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Remember that the Calorie Rowing Challenge STARTS TODAY!! Aim for at least 50 cals every day you are at the box! There will be a board to help keep track! Good luck!
Happy Labor Day!
Work Hard, Eat Clean, Be Blessed!
