What will it be? Chest to bar or muscle ups?


  • 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!

If you have some time you can watch some really fit people make 20.4 look very easy. After doing a workout like this, and then seeing how these guys attack it, I’m glad my checks don’t come from workout out really fast, sometimes it’s just not worth it haha.

Hope you all had fun, keep in mind this is the last week of the open this Saturday, hopefully we can see everyone there! Wear some CFU Apparel and celebrate the end of the open as well as our 7 year anniversary of being open!


A. Strict Press
*Do 5-10 DB High Pull (each arm) between sets

B. “Fireball”
6 Toes to Bar
8 DB Power Clean
12 DB Front Rack Lunge Step