Happy Monday!

Shout out to those who came down for our beach wod yesterday!! If you weren't able to make it don't worry... we are planning to have another coming up in September. We'll keep you posted! This time we incorporated a swim into the last workout!!

Strength - Back Squats Every 3:00

  • 10 @ 65%
  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 85%

WOD - Every 2:00 x 5 rounds

  • 5 Strict C2B
  • 15 Sit ups (25/15)
  • Time remaining Max Strict HSPU
IMG_5810.JPG

Labor Day Schedule

If you did not receive the e-mail that went out earlier this week regarding the beach wod and upcoming Labor Day schedule change please let us know! (contact@cfundertow.com)

Monday September 3rd we will be hosting 1 community class at 8am. We will be closed for the reminder of the day. Enjoy your holiday!

Strength - Unbroken set

  • 50 russian KB swings

WOD - 4 RFT

  • 6 Muscle ups
  • 60 DU
  • 300m Row

Buy Out -

  • 100 Russian Twists
DSC_8868.JPG

Sunday 8/26- Beach WOD 8am Smith Point
Monday 9/3- 8am Community WOD, closed remainder of day

Gymnasty

DSC_0101.JPG

We have a wod packed full of fun high skill movements. We also have a LOT of modifications for these movements. Not sure how to modify, ask us!

Strength - Every 90s  3 Reps Push Press

  • Set 1 - 70%
  • Set 2 - 75%
  • Set 3 - 80%
  • Sets 4 & 5  80-90%

WOD - 15 min AMRAP

  • 6 pull ups
  • 9 HSPU
  • 12 Pistols

BEACH WOD - Sunday 8/26 8am Smith Point (no open gym)

NEW STUFF!

Something is different!! Welcome to our new website! Take a browse around, we are still adding little things here and there. Hope you like the new format!

Don't forget about our next beach wod happening this Sunday at 8am, Smith Point!

Strength - OTM x 10 2 Squat Snatch

  • 65, 70, 75, 80, 85%

WOD - For Time

  • 1 Mile Run
  • 50 Wall Balls (20/14)
  • 40 Box Jumps  (24/20)
  • 30 Barfacing Burpees
  • 20 Power Snatch (115/80)
01.jpg