CrossFit
We offer a full schedule of CrossFit classes here at CFUS, carefully programmed each week to help members continually improve their strength, conditioning, skills, and overall capacity.
Each one-hour class offers lots of variety, but the through line is always quality.
Note that we require previous CrossFit experience to drop in to a class. For those interested in just getting started, see our on-ramp program for more details.
Sample Programming
A | Back squat
1 x 6 @ RPE 8
2 x 4 @ RPE 8
1x 2-4 @ same weight or heavier than previous set
B | 10min AMRAP
1 - 2 - 3- 4 - 5 - etc
Dumbbell devil’s press @ 2 x 50/35
2 - 4 - 6 - 8 - 10 - etc
Dumbbell front rack lunges
35 Double-under after each round
Monday
A | 4 Intervals for reps (A1 - A2 - A1 - A2)
A1. In a 5-minute window
400m Run
18 Thruster @ 95/65
9 Bar muscle-up
Max burpee over the bar
A2. In a 5-minute window
40/30 Calorie row
18 Toes-to-bar
12 Kettlebell snatch @ 70/53
Max calorie row
Rest 2.5-minutes between intervals
Tuesday
A | Snatch
8 x 2, go every 90-seconds
B | 16-minute EMOM
1) Max Cal row
2) 8 Box jump over + 8 kettlebell deadlift @ 2 x 70/53 + max Wall walk
3) Max Wall ball @ 20/14
4) Rest
Wednesday
A | For time
800m Run
into
6 Rounds
5 Pull-up
10 Push-up
15 Air squat
Rest 3-minutes
B | For time
400m Run
into
3 Rounds
10 Pull-up
20 Push-up
30 Air squat
into
400m Run
Thursday
A | Alternate A1/A2
A1. Bench press
4 x 5 @ RPE 8
A2. Kettlebell gorilla row
8-12/side, not alternating
B | 2 x 4-minute AMRAP
100 Double-under buy-in
AMRAP In the remaining time
5 Power clean @ 155/105
5 Front squat
5 Push jerk
5 Burpee over the bar
rest 2-minutes between AMRAPs
Friday
A | Teams of 2 - For time
10 - 20 - 30 - 20 -10
DB squat clean @ 2 x 50/35
Burpee box jump-over @ 24/20"
Dumbbell box step-over
Strict handstand push-up