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Thursday’s WOD

News & Events: We will be closed on Saturday & Sunday due to the NLI tournament “TURF WARS II”. Please come be apart of it with the family at CFU. We have 15 of our athletes doing work reppin the CFU name! We will be going out after the event to celebrate at good ol’ Sports Stop around 8-9 PM. If you can’t make the event, come meet up with us for some drinks after! Venue Cerritos College – Stadium 11110 Alondra Blvd. Norwalk, CA 90650 - Event is outdoors in the stadium, which is at the far end of the parking lot. -

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Wednesday’s WOD

News & Events: We will be closed on Saturday & Sunday due to the NLI tournament “TURF WARS II”. Please come be apart of it with the family at CFU. We have 15 of our athletes doing work reppin the CFU name! We will be going out after the event to celebrate at good ol’ Sports Stop around 8-9 PM. If you can't make the event, come meet up with us for some drinks after!  More Information HERE:  Venue Cerritos College - Stadium 11110 Alondra Blvd. Norwalk, CA 90650 - Event is outdoors in the stadium, which is at the far

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Tuesday’s WOD

CrossFit WOD: Warm-up: 75 Cal Row For Time   BBG 10 mins to work to a 3rm Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 1:30 between drop (percentage) sets Conditioning For time: 100 KB Swings 24/16kg 50 Thrusters 45#/33# 30 Pull-ups Advance WOD: BBG 1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed 2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed Strength/Skill 1A) 4XME Strict Pullups – rest 60 sec. 1B) 4X5 Push Press – heaviest possible, rest 60 sec.

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Monday’s WOD

BootCamp WOD: Partner Workout AMRAP 15’ Partner A: 200 M DB Farmer Carry 35/25# Partner B: Burpee's (until your partner comes back from the farmer carry).     CrossFit WOD: Warm-up: Prowler Pushes (add weight ) A) 3 X passes on rink floor (high handles) (60 sec rest) B) 3 X passes on rink floor (low handles) (60 sec rest)   BBG 10 mins to work to a 3rm Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets Conditioning 5 rounds for time of: 20 Pistols (alternating) 10 Power Snatch 115/75# 5 Burpee Box Jumps 30/24″  

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