02 June 2013

Monday & Tuesday, 03 & 04 June 2013

Alright CFU Crew its going to be a GREAT week!  0600 and 1900 classes start tomorrow (Monday) and we are implementing our new A/B programming to ensure everyone gets a great workout.

There is ZERO significance between A and B groups other than we just need a way to break down into smaller sections so don't think being in B group is a bad thing.  See video below for Bill Murray's take on why B squad is not a bad thing.

All groups will still meet initially in the aerobics room and then split from there.

A Group:

3 Rounds
- 30 Sec Bridges
- 30 Sec Lunges
- 30 Sec Pushups
- 30 Sec Crunches

15 minutes to work on handstands, partner assisted handstands, or wall walks.

For Time
25 Burpees, 25 Tire Flips
20 Burpees, 20 Tire Flips
15 Burpees, 15 Tire Flips
10 Burpees, 10 Tire Flips
5 Burpees, 5 Tire Flips

B Group:
- 10m Lunge
- 10m High Knees
- 10m Butt Kicks
- 10m Straight Leg Kicks
- 20 Bent Over Rows
- 20 Overhead Presses

3x Max Effort Ring Dips (leave 1-2 in the tank for the first 2 sets), use a band if necessary.

5 Round For Time
- 20 KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm KB Push Presses

Cash Out:
2x Max Plank Holds

BPC Burner WOD (this is for those who are very familiar with CrossFit):
5K Run/Row or 25 min on Spin Bike


  1. Burpees and Tire Flips, 10:33. I may have cracked 10, but I cracked my chin on burpees early on.

  2. these things sucked lol.. but good work out