Turkey Tourney info released!

Yesterday we had sent out an e-mail with all the information about our upcoming 3rd annual Turkey Tourney!!! If you did not receive it please let us know so we can forward it (contact@cfundertow.com)

Within that e-mail as well we listed our holiday schedule. Please take note of the closures and times that may have been adjusted!

Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us!

https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing

Skill - Alt OTM x 10 mins

• Even: 45s Max Strict HSPU

• Odd: 5 Tap-n-go Power Cleans

WOD - For total Reps

3 min AMRAP

• 10/7 Cal Row

• 9 Power Cleans (115/80)

3 min REST

3 min AMRAP

• 10/7 Cal Row

• 7 Power Cleans (135/95)

3 min REST

3 min AMRAP

• 10/7 Cal Row

• 5 Power Cleans (155/105)

Monday squats!

Keeping our Monday squats right where they belong! We are repeating our repscheme from last week but picking up the pace a little!

Strngth - every 90s Back Squat

• 3 @ 70%, 2 @ 75%, 1 @ 80%

• 3 @ 75%, 2 @ 80%, 1 @ 85%

• 3 @ 80%, 2 @ 85%, 1 @ 90%

WOD - 10:00 window

• 75 wallball buy in

With remaining time: AMRAP

• 8 burpees box jump overs

• 40 DU

Kids start tomorrow!

Our CrossFit Kids program starts tomorrow! Ages 5-9 from 11:30am-12:15pm then ages 10-13 from 12:15pm-1:00pm

STAY TUNED!! Our 3rd annual in-house competition is coming back! More details about the Turkey Tourney coming very soon!!! MM or FF teams! An ALL LEVEL competition.

Strength - OTM 1 Squat Clean x 9 sets

• 70% - 95%

WOD - For Time

• 2,000m Row

• 150 DU

• 10 Rounds “Cindy”

• 1 round = 5 Pull ups, 10 Push ups, 15 Squats

Lost but found!

We have a bunch of items in our lost and found bin that if are not claimed will be donated. Check it out, you may have left something behind!!

Skill - 10 min clock

• Max Height Box Jump

WOD - 3 RFT

• 750m Row

• 12 Deadlifts (245/165)

• 15 Burpee Box Jump Overs (24/20)

Max Effort!

“Everyone dreams, but not equally. Those who dream at night, wake in the day to find out it was all vanity. But those who dream during the day are the dangerous ones, for they may act on their dreams with open eyes, to make it possible.” - T. E. Lawrence

Strength - OTM: 2 Squat Snatch

• 0:00, 1:00 - 50%

• 2:00, 3:00 - 55%

• 4:00 REST

• 5:00 - 60%

• 6:00 - 65%

• 7, 8, 9:00 - 70%

WOD - 5 Rounds for total REPS

• 1:00 Wall Balls

• 1:00 Alt. DB Snatch

• 1:00 Cal Row

• 1:00 REST