Important Dates

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HAPPY FRIDAY! If you did not receive the e-mail that went out yesterday please let us know! (contact@cfundertow.com) We listed some important things… this weekend’s schedule will run as usual and we are postponing the beach wod until next weekend. We will be closed Sept 29 & 30th. No Saturday classes due to our fall clean up and fingers crossed the weather will be nice for our beach wod Sunday 9/30 at 9am at Smith Point.

Don’t forget about our new apparel sale!! Pre-order will be open until next Friday the 28th. If you have trouble filling out the google doc please contact us and we will get you on the list! Anyone can order!! Don’t miss out! A portion of your breast cancer order will be donated to a research fund!

https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit?usp=sharing


Skill - OTM x 10 mins Alt.

  • Even : 15/12 Cal Row

  • Odd: Weighted Crawl (15/10)

WOD - For Time

  • Buy in - 400m Sandbag Carry

  • 10—> 1 KB Swings (53/36)

  • 1 —> 10 HSPU

  • Buy Out - 400m Sandbag Carry

Beach WOD Postponed

We had announced that we wanted to have a beach wod this Sunday, but the weather has not been looking too promising. We have decided to RESCHEDULE!

NEXT WEEKEND - CFU will be closed. Saturday 9/29 classes will be cancelled due to our bi-annual cleaning and Sunday open gym will be cancelled so we can have a beach wod! Sunday 9/30 we will start at 9:00am at Smith Point Beach. Hope to see you there!!

Strength - Every 90’s 1 pausing OHS + 1 OHS

  • Sets 1, 2, 3 = 60% of 1 RM

  • Sets 4, 5 = 65%

WOD - For Time 21-18-15-12

  • C2B

  • Barfacing Burpees

  • Thrusters

Thruster weight increases each set (95/65), (115/80), (135/95), (155/105)

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Deads!

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Happy Wednesday!! Mid way through the week, let’s keep pushing! Today’s workout is a little bit on the longer side. Let’s modify as needed, especially on the runs and weight for the deads!

Strength - Deadlifts

  • 3 sets of 3 @ 80%

  • 3 sets of 2 @ 85%

  • 3 sets of 1 @ 90%

WOD - For TIme

  • 1 mile run + 100 DU + 15 DL (275/185)

  • 800m run + 75 DU + 10 DL

  • 400m run + 50 DU + 5 DL

Give it your best shot

Found this little passage and wanted to share it with you all. We only have 1 life… might as well give it your best!

Reminder there is no 9:30am class today.

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“It’s easy to consider today “not our best moment”. It’s easy to tell ourselves that our best day will come another time. That we just aren’t ready. That things will line up better for us on the next go-around. Tomorrow, next week, next month, next year.

To hell with that. Waiting for the stars to align is the largest mistake we can make. The best version of ourselves is never anything else than a choice. A choice to give our unrelenting, most fierce effort, regardless of our current circumstances. To give whatever we have – and everything we have.

We made a commitment to ourselves to give our best effort. We would never undergo anything in life with a half-dedicated mindset. Along the way, there will be hurdles, obstacles, and self-doubts. We’re human – that’s going to happen. The next question is, are they fuel for the next action, or a foot on the brakes? It’s never about what we plan for tomorrow, but what we do today…”

Strength- Back Squat every 3:00

  • 10 @ 70%

  • 8 @ 75%

  • 6 @ 80%

  • 4 @ 85%

  • 2 @ 90%

WOD - For time

  • 35/25 Cal Row

  • 20 Alt. DB Snatch

  • 35/25 Cal Row