2 days left!

Friday is the absolute last day to register for the Turkey Tourney, let us know if you are looking for a partner (contact@cfundertow.com)

We will be releasing WODs soon!!! Look out for some e-mails in the future.

Skill - Alt OTM x 10 mins

• 3 Single Arm DB OHS each arm

• :45’s handstand walk practice

WOD - Every 3:00 x 7 Rounds

• 400m Run + 12 T2B

• Score = slowest round

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) Let us know how you would like to pay. LADIES TEAMS there is a waiting list, most likely we will add more spots!

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

shout out!

Quick shout out to Ian Fogarty and Ryan Nash for completing the NYC Marathon this past weekend!

Check out yesterday’s post about the Little Flower Orphanage donation happening in our lobby THIS WEEK ONLY!

Skill/Strength - OTM x 8 mins

• 3 Hang Power Cleans (increase weight every 2 sets)

• 10 DU

WOD - For Time

• 21 Hang Power Cleans (115/80) + 21 Barfacing Burpees

• 100 DU

• 15 Hang Power Cleans + 15 Barfacing Burpees

• 75 DU

• 9 Hang Power Cleans + 9 Barfacing Burpees

• 50 DU

gift giving

Our very own Joyce Brown has organized an envelope in the lobby to collect $10 Wallmart gift cards or $10 cash donation if you cannot pick up a gift card, that will go to the Little Flower Orphanage in Wading River. Your donation will go towards their annual kids gift giving for the holidays. With the gift cards the kids will be able to pick out their own special items! Collection envelope is hanging on wall in lobby. THIS WEEK ONLY

WOD - 5 RFT

• 20/14 Cal Row

• 10 Thrusters (95/65)

Body Armor - 3 RNFT

• 10 Barbell Roll Outs

• 20 Glute Bridges

• 30 Sec Hollow Hold

• 30 Sec Superman Hold

why not try?

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” - Michael Jordan

Strength - Working towards a 1RM Squat Clean

• Working percentages leading up = 65, 70, 75, 80, 85% then build

WOD - 7 min AMRAP - score = total wallballs

• Max Wall Balls (20/14)

• Every Minute 5 Deadlifts (225/155)

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) Let us know how you would like to pay. LADIES TEAMS there is a waiting list, most likely we will add more spots!

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

Hello November!!!

November is here… 9 more days to register for the Turkey Tourney, what are you waiting for?! Find a partner and sign up!! Team $50 registration due the 9th as well ($25 per partner).

Shout out to those who dressed up for Halloween!!

Strength - Split Jerk

• 6:00 to work up to a 1RM Split Jerk

• 65-70% of 1RM OTM x 10mins 2 reps

WOD - 5 RFT

• 21/15 Cal Row

• 2 Rope Climbs (1 RC = 10 Ring Rows)