Wednesday’s WOD



News & Events:

Coach Bret, Scott & Kevin all took the Outlaw Way Training Camp this past weekend. It was a full 3 day workshop. So they will be bringing new knowledge into CFU on weightlifting and more help for the athletes serious about competing.

Athletes & Trainers! We want & NEED your videos and pictures! If your waiting on the sidelines for your class to start or you finished your WOD….take some cool pictures or shoot a short video! We want to share what you guys do in the box! Even if the pictures are out of the box BUT relate to CrossFit or Paleo we want those too! Please email all videos for best quality directly to

January 19th, Sunday 9AM will be our newly added CrossFit Class. Start your week off right! We now also have Open Gym – Monday, Wednesday, Friday at 8-9AM, and Wednesday at 5-6PM. it’s now posted on the schedule.

Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.

Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.

Division I (advance)

Division II (intermediate)

Division III (beginner)

It is $90


Movement List to be released on 1/8/14

Movement Standards to be released on 1/8/14

Workout #1 to be released on 1/15/14

Workout #2 to be announced on 1/22/14

Workout #3 to be announced on 1/29/14

Link to register –




3 Rounds For Time:

25 KB SWINGS (53/35 lbs)
15 WALL BALLS (20/14 lbs)
10 BURPEE BOX JUMPS (24/20 inch)


50 Double-unders




2 KM Bike

15 Mins to Complete/Strength:


Push Press

20 Minute AMRAP:

15 Box Jumps (24/20 inch)

200 M Run

15 Grasshopper

15 Deadlifts (185/130 lbs)