Tired of starting over…then stop giving up.

10/6 Bring A Friend Day! Dead lift and partner WOD. A good time to bring someone who hasn’t tried out CFU.


Not all athletes are alike. 😉 Each has different needs at different times in his/her life. Consequently, we have different training…

Strength. (Choose one)

Fitness: 20 minutes or 6 rounds:

10 lunges each leg

20 bridges

10 goblet squats



4X8 Back squat 70%


4X8 Back squat 70%. 2 second pause on the first two reps



Barbells 4 Boobs is at the end of this month. So, let’s see where we are at with “Grace”. Also, check out the 3 options on the Challenge Board for October. Each is “Grace-ish”

Fitness/CrossFit: “Grace”

30 C&J for time. #135/95

Scaled: Light Grace




15 KB sumo DL high pulls

15 burpees

Competition: Heavy Grace



Bonus: Core and grip strength

10min EMOM


Hanging L-sit or knee raise



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