Thursday’s WOD

News & Events

There will be no Olympic Lifting class on Saturday at 10 AM this weekend. 

Hey SICK PEOPLE! Please refrain from coming into the gym and spreading your germs to everyone else. Get REST, and RECOVER! Your body, and everyone else at CFU will thank you! Also, Please keep SICK CHILDREN out of the gym. We don’t want our children getting what they have. Thank you for your consideration in keeping our box a healthy place to come workout at.

Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting.

Childcare is at:
9 AM Monday, Wednesday, and Friday.
5 PM Monday, Tuesday, and Thursday.

Please introduce yourself to new faces in the gym. We are family. Make them feel comfortable and at ease. CrossFit can be intimidating coming into.

Please make sure all children stay off the gym floor, and off on equipment. Rink, and the office are safe areas for the kids. Thank you.

Classes mobility start’s prompt at class time. Warm-up is to be done before if you arrive early. Please try to not be late.

*All workouts are scaled accordingly to the athletes specific athletic ability.



100 M Run

10 Pistols

4 (8) Second hold L-sits


Bench Press

Burpee Squat Clean Thruster (Sandbag)


5 Rounds For Time:

10 Bench Press (115/75 lbs)

10 Burpees Squat Clean Thruster (Sandbag)


Advance #130420


1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.



Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.


For time:

2 Muscle-Ups
10 Clean & Jerks 135/95#
4 Muscle-Ups
8 Clean & Jerks 155/105#
6 Muscle-Ups
6 Clean & Jerks 185/120#
8 Muscle-Ups
4 Clean & Jerks 205/135#
10 Muscle-Ups
2 Clean & Jerks 225/150#

*Notes: The preference is to set up 5 ascending barbells in order to minimize transition time.