Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
With today’s workout we want to emphasize perfection in each and every rep you complete. Do not rush through this workout with poor reps. Instead, take that extra second or two to prepare for what you’re about to preform. If you are not sure of a modification ask a coach.
Strength - every 90’s Back squat
3’s @ 75, 80, 85%
2’s @ 80, 85, 90%
1’s @ 85, 90, 95%
WOD- “JT” 21-15-9
HSPU
Ring Dips
Push Ups
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee … This quote is perfect for today’s strength… make sure we approach each rep the same, don’t rush, set up as if you were going for a PERFECT 1RM every time! Practice makes perfect!
Reminder we have our second kids class tomorrow (Saturday) it’s not too late to join!
ALSO we will have a “guest” coach for tomorrow’s workout!”
TURKEY TOURNEY -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! $50 registration per team ($25 per person)
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
Strength - OTM 1 Squat Clean
percentages used 65-90+%
based off feel
WOD - 12 min Ladder
3 Thrusters
3 T2B
3 Cal Row
6, 6, 6…
9, 9, 9…
continue until 12 mins is up
It’s been a tough week so far… taking things down a bit with some midline work and rowing conditioning. It might be “boring” but this is the stuff that is going to make us STRONG!!! Be sure we are completing everything today perfect!!
Mid-Line - 3 Sets
Max Effort L-hang/Tuck Hold
100m Double KB Front Rack Carry
Rest 1:00 between rounds
Conditioning - 4 Rounds
1:30 @ 2K Pace + 15 sec.
1:00 @ 2K Pace + 5 sec.
0:30 @ 2K Pace - 10 sec.
Rest 2:00
TURKEY TOURNEY -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! $50 registration per team ($25 per person)
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” - Confucius
TURKEY TOURNEY -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
Strength - OTM 1 x 14 Squat Snatch
Percentages 60%-85/90%
WOD - 3 RFT
600m Run
21 Hang Squat Snatch (75/55)
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)