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We strive to help members achieve their fitness and life goals through functional movement.
Guard those shins people! We’re climbing the ropes for our workout today.
Don’t forget to e-mail us if you haven’t already for interest in our upcoming strongman class!!! (contact@cfundertow.com)
Strength- OTMx 10
1 Push Jerk + 1 Split Jerk
WOD- 4 RFT
21/15 Cal Row
2 Rope Climbs
You’re telling me you HAVEN’T DONE FRAN!!!! You’ll want to hang onto these scores today folks. This benchmark is probably one of the most famous CrossFit benchmark workouts next to Hero WOD Murph!
This is a sprint type of workout today. Come into the gym with a game plan, the thrusters should be as close to unbroken as possible, same with the pull ups.
WOD - “Fran” 21-15-9
Thrusters (95/65)
Pull ups
Strength - Every 2:00 x 5 Sets
2 Pausing back squats (8 sec pause at bottom)
50%, 55%, 60%
Last week we sent out an e-mail regarding our upcoming Strongman Class! If you are interested and have not sent a response e-mail to us, please do so as soon as possible! We need to have a head count and finalize details. (contact@cfundertow.com) First class begins the 20th of Jan.
Skill/Strength - OTM x 6
5-8 HSPU + Power Cleans
3-3-2-2-1-1 (50%, 60%, 70%)
WOD - 20 min AMRAP
24/18 Cal Row
50 DU
3 rounds “Chief” (1 Rd = 3 PC (135/95) + 6 Push ups + 9 Air Squats)
New year, and new things happening here at CFU. An e-mail was sent out last night discussing some details and dates for our upcoming Strongman Class! This will be run by our very own Esek Loughlin. (CF Level 1 Certified, CF Strongman Certified). Please contact us if you would like to sign up for this class so we can finalize head counts and potential starting times for this class.
If you did not receive the email please contact us so we can forward it to you (contact@cfundertow.com)
Skill - 21-18-15-12-9
KB Swings
25’ HS Walk
WOD - For Total Reps 3 min AMRAP - 3 min off
10/7 Cal Row + 9 Power Cleans (95/65)
3 min rest
10/7 Cal Row + 7 Hang Power Cleans (115/80)
3 min rest
10/7 Cal Row + 5 Squat Cleans (135/95)
We want to send WARM wishes to Claire (literally) as she heads to her now permanent beach home down in St. Croix! Claire was fortunate enough to be one of the first nurses on the island committed to working in their brand new hospital. Claire, we will miss you so much but… we know you will absolutely love this new adventure! Best of luck to you!
Strength - 8:00
Establish a 1RM Bear Complex
WOD - 12 min AMRAP
1 Bear Complex + 30 DU (95/65)
2 Bear Complexes + 30 DU
3 Bear Complexes + 30 DU
4… + 30… etc… etc…