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We strive to help members achieve their fitness and life goals through functional movement.
We’re almost to the weekend! Keep up the hard work, it’s been a tough week.
Todays workout has high rep volume in combination with high skill. Modify how you see fit in order to finish. We shouldn’t be “stuck” or end up failing over and over again on reps today.
Skill-
3 min AMRAP: 30 DU + 3 BMU
2 min rest
3 min AMRAP: 30 DU + 3 BMU
WOD- 3 RFT
15 C2B
20 HSPU
25 Wall Balls (20/14)
30/21 Cal Row
“How often do we see a friend start a goal, only to fall off in a matter of weeks(maybe days)? Goals can’t change us. They can’t even move us. Reasons do. Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. Reasons are what get us back to our feet, after we’ve been knocked down so hard, we don’t know our left from right. It won’t be the east time that define us - it will be the hard. As we enter our day, let’s focus on why, truly why, we do the things we do. Not the what (the goal), but the true why. Goals can be beaten. Reasons, when true, are impenetrable.”
Holiday Party pot luck sheet link below! 7:30pm this Saturday!! Hope to see you all there.
https://docs.google.com/spreadsheets/d/1XurJ0UCXnYNYcn4teC3KC_h0VIisAKQW4U8M4PKRldI/edit?usp=sharing
WOD - Every 4:00 x 5 Rounds (score = slowest round)
9 Burpee Box Jumps (24/20)
15 Front Squats (95/65)
18/13 Cal Row
Body Armor - 3 RNFT
10 Good Mornings
20 DB Box Step ups
30 Glute bridges
“If you want to improve, be content to be thought foolish and stupid.” - Epictetus
Strength - every 2:00 Push Jerk
5 push jerks @ about 70%, increase based off feel
4 push jerks
3 push jerks
2 push jerks
1 push jerks
WOD- 7 min ladder
3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks (115/80)
6 DL + 6 HPC + 6 PJ
9 DL + 9 HPC + 9 PJ
Continue adding 3 reps until time is up
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
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
