Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Benchmark WOD today called “Diane”! Note your weight, time, and modifications to see how you’ve improved for the next time we complete this wod
Pre-order ends TOMORROW night!!! Don’t miss out…If you cannot access the sheet email us your order contact@cfundertow.com
https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing
Strength - OTM x 10 - Tempo Snatch
60, 65, 70, 75% of 1RM
WOD - “Diane” 21-15-9
Deadlifts (225/155)
HSPU
APPAREL pre-order ends this Friday!! If you cannot fill out the sheet e-mail us your full order! contact@cfundertow.com DON’T MISS OUT!!
https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing
Skill - 6 RNFT
1 Strict HSPU + 5 Kipping
10 Cal row
WOD - 2 RFT
1,000m Row
25 KB Swings (53/36)
25 Front Squats (75/55)
“Success is not owned. It’s leased. And rent is due every day”_ JJ Watt
Don’t miss our on our apparel sale! Pre-order is happening now through this Friday December 7th. Click the link below to fill out the google sheet or email us your order if you cannot edit the page. contact@cfundertow.com
https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing
Strength - Complete
2:00 accumulate flex arm hang
2:00 hollow hold
2:00 flex arm hang
EVERY DROP 50 Jump rope (DU or singles)
WOD - 15 min AMRAP
30 DU
15 Power Cleans (115/80)
30 DU
15 T2B
Don’t miss our on our apparel sale! Pre-order is happening now through this Friday December 7th. Click the link below to fill out the google sheet or email us your order if you cannot edit the page. contact@cfundertow.com
https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing
“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.”
Strength - Every 2:00
6 Back squats @ 70%
4 BS @ 75%
3 BS @ 80%
2 BS @ 85%
5 Front Squats @ 65%
5 FS @ 70%
5 FS @ 75%
WOD - For total Cals
3 min AMRAP
21 OHS (95/65)
21 Lateral Burpees
Max Cal Row
3 min Rest
3 min AMRAP
18 OHS (115/80)
18 Lateral Burpees
Max Cal Row
3 min Rest
3 min AMRAP
15 OHS (135/95)
15 Lateral Burpees
Max Cal Row
3 min Rest
3 min AMRAP
12 OHS (155/105)
12 Lateral Burpees
Max Cal Row
Our November member shout out is Victor Olivero! As a former lax player, and now lax coach, Victor took to CrossFit very well! He works so hard day in and day out to crush his goals. You’ll catch him at open gym almost every day working on skills and strengths. We know he’s looking to crush his goal of a 200lb squat clean very soon so look out for that and give him a big cheer! Victor is no stranger to lending a helping hand and we are very grateful for that!! Congrats to Victor and keep up the great work!
Don’t miss our on our apparel sale! Pre-order is happening now through December 7th. Click the link below to fill out the google sheet or email us your order if you cannot edit the page. contact@cfundertow.com
https://docs.google.com/spreadsheets/d/1Gsk2WV2PdAgDKaZflnjV1jj4ITwjb3Vau0Th4VMuHS0/edit?usp=sharing
Skill/Strength - Not for time:
50’ Handstand walk or 45 sec practice
5-4-3-2-1 Strict pull ups (use a med ball or DBs between feet to add weight)
WOD - For Time: 30-25-20-15-10
Cal Row
16 Alt. DB Snatch
200m Sandbag run (pending weather)
