Only 1 more workout to go!


  • Open workout 20.5 will begin Saturday. First heat is at 8 am. We will have breakfast! Sign up for food and the heat sheet! Hope to see you there! We are also celebrating 7 years of CFU being open. Wear some CrossFit Unknown apparel on Saturday and try to show up at 8 am so we can take a group picture!
  • This weeks food is French Toast! We will have Kerry cooking, but we will have anything you guys want to bring. Bacon, eggs, hash browns, cereal, etc! Sign up for food and come hang out on Saturday!
  • It’s a new month. Our monthly focus is on gymnastic strength. Come up with a goal that is centered around gymnastic work!
  • Bring a friend day is this Thursday. All classes are free to try!

Quick and dirty one today. A good retest from awhile back. This one looks like a lot, but people can actually push the pace pretty good here. If possible try and jump into your pullup to make it a little faster, if not kipping into it will do just fine. Go hard and then just try and hang on!

TUESDAY 11.5.19

A. Gymnastic Strength
4-5 sets:
20 Leg Lift Over
15 Hip Extensions
5 Muscle Up

B. “Top Drop”
For time
50 Burpee Pullup
*10 Min Cap
5/10/16 Retest