CFUF Strength and Fitness

FIND YOUR 1RM 🔴
Eight weeks. Four lifts. This is the week we find out what it was all for.
MON — “Crompton” 1RM Overhead Squat
TUE — “Bobbin” & “Shuttle” 1RM Push Jerk
WED — “The Loom” 1RM Hang Power Clean
THU — “Spinning Mule” 1RM Hang Power Sn**ch
FRI — 9/11 TRIBUTE 🇺🇸
SAT — Partner “Cotton” 35-min AMRAP
Bring your notebook. Every number this week goes next to the one you set on 20 July, and that gap is eight weeks of turning up.
(The names are all Bolton mill, by the way. Samuel Crompton invented the spinning mule about a mile from where you’re now standing. Seemed fitting.)
FRIDAY 11 SEPTEMBER — 9/11 TRIBUTE
2001m row
11 box jumps
11 thrusters
11 burpee chest-to-bar pull-ups
11 power cleans
11 handstand press-ups
11 KB swings
11 toes-to-bar
11 deadlifts
11 push jerks
2001m ski
Every number means something. 2001 is the year. Nine movements, eleven reps, for the date. The thruster weight is the 125 people killed at the Pentagon. The clean is Flight 175 into the South Tower. The deadlift combines Flights 77 and 93. The push jerk is the 110 floors in each tower.
Scaled options at every station. Turn up and do the work — that’s the whole point of it.
📍 Nelson Mill, Gaskell Street, Bolton BL1 2QE
🔗 www.unique-fitness.co.uk
CrossFit NelsonMill CommunityOverEverything

FIRST SATURDAY AT THE MILL. It was like a war zone… we loved it 😍

GOODBYE BARK ST. Today was our very last WOD at Bark Street. 😢

Since 2015 that room has seen first pull-ups, first muscle-ups, PBs, tears, comebacks, and a lot of people walking in nervous and walking out part of something amazing. 🏋🏼‍♀️🤸🏼‍♀️

The kit is coming with us. The community is coming with us. The building was only ever the box it all lived in. 🏢

Thank you to everyone who was on the floor today, and to everyone who has trained there over the last ten years.

Next chapter starts at Nelson Mill. First session is 6am Tuesday morning (unless we can get finished and squeeze a cheeky one in on Monday 😉).

Same coaches, same standards, better space. ✨

See you there 🤜🏼🤛🏼

SPARE A THOUGHT FOR COACH 🙏🏻