5 days!

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Our holiday party is quickly coming up! This Saturday at 7:30pm we’d love to see you! It is potluck style and if you would like to bring something write it in on the sheet below so we don’t have tooooo many doubles…

https://docs.google.com/spreadsheets/d/1XurJ0UCXnYNYcn4teC3KC_h0VIisAKQW4U8M4PKRldI/edit?usp=sharing

Strength - Every 2:00 Squats

  • 6 Back Squats @ 75%

  • 4 BS @ 80%

  • 3 BS @ 85%

  • 2 BS @ 90%

  • 5 Front Squats @ 75%

  • 5 FS @ 80%

  • 5 FS @ 85%

WOD - For Time

  • 60 DU

  • 30 Alt. DB Snatches (50/35)

  • 60 DU

  • 30/21 Cal Row

  • 60 DU

  • 30 T2B

  • 60 DU

  • 30/21 Cal Row

  • 60 DU

  • 30 Alt. DB Snatches

Last day to pre-order

Today is the last day to pre-order our winter apparel! If you cannot fill out the sheet please email us. contact@cfundertow. Don’t miss out!

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

Our Holiday Party is coming up very soon!! If you want to bring a dish please use the google sheet below to fill out what you wish to bring so we don’t have doubles. Do not feel obligated to bring anything.

https://docs.google.com/spreadsheets/d/1XurJ0UCXnYNYcn4teC3KC_h0VIisAKQW4U8M4PKRldI/edit?usp=sharing

Skill - Alt OTM x 12

  • Even: 20/15 Cals

  • Odd: 6 Burpee Box Jumps + 10 Pull Ups

WOD - 2 RFT

  • 20 Power Cleans (135/95)

  • 25 Burpees

  • 400m Run

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Diane

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

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Work for it

“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

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