Hello Monday!

CFU closed this weekend (due to cleaning and maintenance), beach wod Sunday at 9am Smith Point (no open gym).

Don’t forget about our apparel sale happening right now! Use the link below to order, if you have trouble filling out the google sheet e-mail us or tell a coach next time you’re in! Ends Friday at midnight. (contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit#gid=0

Strength - Every 3:00 Back Squats

  • 10 @ 70%

  • 8 @ 75%

  • 6 @ 80%

  • 4 @ 85%

  • 2 @ 90%

Body Armor - 7 min AMRAP

  • 10 bent over barbell rows

  • :15s Double KB Squat hold

    2 min Rest

  • Accumulate 1:00 L-sit

  • Every drop 15 banded good mornings


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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