**CFU will be open for classes at 5:15am and 8:30am on FRIDAY…**
We will be CLOSED on SATURDAY.
Sunday will depend on the road conditions. Please check before you come to class–The Supplement Superstore seminar scheduled for Sunday has been cancelled and rescheduled for 1/29 from 1:30-2:30.
Stay Safe!!
Strength
22 Min to accomplish 5×4 strict/weighted pull ups and work on handstands/handstand walks…really take advantage of this time to get better
WOD
For Reps:
0:00 – 3:00
2 Rounds of:
6 OHS (95/65)
2 Bar MU (5 C2B/7 PU)
3:00 – 6:00
2 Rounds of:
8 OHS
3 Bar MU (6 C2B/9 PU)
6:00 – 9:00
2 Rounds of:
10 OHS
4 Bar MU (7 C2B/10 PU)
9:00 – 12:00
2 Rounds of:
12 OHS
5 Bar MU (8 C2B/11 PU)
12:00 – 15:00
2 Rounds of:
14 OHS
6 Bar MU (9 C2B/12 PU)
15:00 – 18:00
2 Rounds of:
16 OHS
7 Bar MU (10 C2B/13 PU)
18:00 – 21:00
2 Rounds of:
18 OHS
8 Bar MU (11 C2B/14 PU)
***If you do not have Bar MU, scale to C2B, If you do not have C2B scale to pull ups, and if you do not have pull ups, use whatever scale is most difficult for you. Whatever movement you start with, stay with it for the entirety of your workout. Continue adding 2 OHS and 1 Bar MU/C2B/PU etc. until you don’t complete the two rounds in the 3:00 window
FitWOD
25min Partner AMRAP
1 person- ME AB Cals
2nd person-Complete the following cycle-all at same weight
5 Deadlift 115/75
5 Power Clean
5 Front Squat
5 STO
5 Back Squat
Score is Rounds and reps including calories
