Apparel Released!

Use this link to fill out the Google Sheet for our new apparel pre-order! Make sure the doc loads all the way before typing your order.

https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing

Pre-order is open until December 7th and expected to arrive before the holidays! If you have trouble filling out the sheet contact us with your full order! contact@cfundertow.com

Today we are completing a “CompTrain benchmark” called BANE! Check out their social media to see others crush this wod too! We have a bunch of different modifications for movements in today’s workout. Choose them appropriately in order to finish this workout.

WOD - “BANE” For Time:

• 40 HSPU

• 20 Ring MU

• 10 Rounds “Macho Man” (165/115)

  • 1 Rd = 3 P. Cleans + 3 FS + 3 Push Jerks

Hello Wednesday

Stay tuned!! There will be an email going out later today with the pre-order sheet for our winter apparel!!!! It will be open until Dec 7th. Just in time for the holidays….hint hint…

PRE-ORDER SHEET just released!!

https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing

Strength - Every 2:00 x 5 sets

3 Hang Squat Cleans

• Set 1 = 70%

• Set 2 = 75%

• Sets 3, 4 & 5 = 80-85% based off feel

WOD - 3 Rounds for Reps

• 3:00 Cal Row/Ski

• 2:00 Lateral Burpees

• 1:00 Power Cleans (155/105)

• 2:00 Rest

Score = Total Reps

keep grinding!

I smell a fresh new winter apparel release coming soon! Stay tuned!!! You won’t want to miss this…

Skill - Every 2:00 x 6

• 5 Deadlifts + 5 Deficit HSPU (3 rounds)

• 3 DL + 3 HSPU (3 rounds)

• Increase the DL weight based off feel, start about 65% of 1RM

WOD - 3 RFT

• 500m Row

• 12 DL (225/155)

• 21 Box Jumps

Jackie

New week, let’s keep crushing those goals before 2019 hits us! Why wait until the New Year?!

WOD - “Jackie” For Time

• 1,000m Row

• 50 Thrusters (45/35)

• 30 Pull ups

Strength - Every 2:00

• 0:00 8 Back Squats @ 65% of 1RM BS

• 2:00 6 BS @ 75%

• 4:00 4 BS @ 80%

• 6:00, 8:00, 10:00 5 Front Squats @ 70% of 1RM FS

turkey coma

No 5:15am class today, but all other classes are on! Come down and work off that extra serving you know you shouldn’t have had but really really wanted!

SMALL BUSINESS SATURDAY! This Saturday only we will have some discounted items for sale, cash only please.

Skill - 0:00-6:00

• 2 Rope Climbs + 4 HSPU

  6:00-12:00

• 4 Strict pull ups

• 8 Deficit push ups

WOD - Rowing Conditioning - 2 Rounds

• 30/21 Cal Row + :30s Rest

• 30/21 Cal Row + :30s Rest

• 30/21 Cal Row + 2:00 Rest