Reminder
Just a reminder that we will be holding 1 class this coming Monday for Labor Day at 8am, we will be closed the rest of the day!
Skill - Time Trial
- 2k Row
WOD - 15 min AMRAP
- 10 Hang Power Snatch (75/55)
- 15 Box Jumps
- 200m Run
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
Beach WOD Sunday!
Happy Friday! Don't forget about our beach wod happening this Sunday at 8am at Smith Point! There will be NO Open Gym that morning.
Meet west of the pavilion.
Strength - Every 90s: 2 Pausing OHS x 6 sets
- 50, 55, 60, 65, 70, 75%
WOD - 5 RFT
- 400m Run
- 14 Single Arm DB OHS (50/35)
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
Sunday 8/26- Beach WOD 8am Smith Point
Monday 9/3- 8am Community WOD, closed remainder of day
Gymnasty
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