Crossfit United Strength

Hey CFU,

I am really sorry I have not been posting anything.  I have been super busy with my own work, the gym, and other issues.  However, we (CFU) have some news for you. 

We will now be offering a more focused strength program for those of you that are looking to make gains in strength, power, speed, and general preparation for CF Games.

This program is for those of you who we feel can work safely in an independent role and have demonstrated an understanding of the lifts and form in class.   We will be giving each participant the lifts for the month so you can see how they build on each other.  These have been designed to work with the daily WOD in class.  So this is not an open gym.  You must follow the program given. You can either do these lifts before (recommended) class or after class, whatever fits in your schedule.  Also, we want you to take this seriously, so if you have not been keeping track of your lifts please start.  If you ask a question we want to be able to help and it is hard to help if you are unable to produce what your last 5RM for back squat was, as an example.  

This will begin Tuesday May 29th.  It will run through the summer.  There are 3 lifts a week (Monday, Tuesday, and Thursday).  Please take the rest days seriously.  Saturday will normally be a competition day (games WOD, Hero, Old School Girl, etc.) for everyone. 

For those of you that are not at the point where either you don’t feel comfortable or we don’t feel comfortable with you lifting independently, we will still have a killer SWOD for you and it will get you stronger.  This program is just a little extra for those that need another level to push them.  

I know there will be some kinks to work out, but if your interested come talk to Nate, Tyler, or myself.  Also, as this program is designed to help the more advance athletes, you will see coaches implement this program into their training.  We will practice what we preach.

Hope you find this useful.  We love feedback, good or bad, so please let us know what is working or what is not.  

Get stronger.