Thursday 05/14
Body Armor - 4 Rounds
20 Alt KB Kong Rows
20 Hollow Tucks
1:00 Rest
WOD - For Time
Buy in - 1,000m Row
3 Rounds
20 KB Swings (53/36)
20 Box Jump Overs (24/20)
Buy out - 1,000m Row
Wednesday 05/13
5 spots left for our pop up technique class on Friday with coach Pat! If you haven’t already please reserve your spot before it’s too late ! The class is this Friday at 6:30pm
Strength - Every 90s X 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - 12 min AMRAP
200m Run
8 Hang Power Cleans (115/85)
4 Wallwalks
Tuesday 05/12
Our pop up clean & jerk class this Friday evening is filing up quick! We have 6 spots left, please e-mail or DM us on instagram to reserve yours.
Strength - Every 2:00
5-5-5-5-5 Bench Press
Build based off feel
WOD - 3RFT
75-50-25
Wallballs (20/14)
Sit Ups
DU (Singles = 125/100/75)
Monday 05/11
We have a specialty class popping up this Friday at 6:30pm. DM us on Instagram OR send an email to claim your spot! (contact@cfundertow.com) Seven out of the 15 have already been reserved !!
Strength - Every 2:00 x 5 sets
Deadlift 3-3-3-3-3
Build based off feel, tap & go sets
WOD - 5RFT
25 Cal row
15 Burpees
5 Deadlifts (275/185)
Friday 05/08
Sunday - 8am class only (no open gym) - Happy Mother’s Day!
Strength Day
Part 1 - Alt OTM x 12 mins
Even : 2 Front Squats
Odd : 4 Back Squats
@ 65-70% of 1RM FS
Part 2 - Every 90s x 8 Sets
1 Snatch + 1 Hang Snatch
Power or squat - build based off feel