overhead squat

Check out the video for a quick OHS review and some cues to keep in mind when approaching the strength today!

Don’t forget to e-mail us if you haven’t already for interest in our upcoming strongman class!!! (contact@cfundertow.com)

Strength - 3 Attempts to establish

  • 1 RM OHS

WOD - 5 mins on 5 mins off

  • 30/21 Cal Row

  • 21 Power Snatches (95/65)

  • Max Lateral Burpees

    • 5 min Rest

  • 30/21 Cal Row

  • 15 Power Snatches (115/80)

  • Max Lateral Burpees

    • 5 min Rest

  • 30/21 Cal Row

  • 9 Power Snatches (135/95)

  • Max Lateral Burpees

    • Score = total burpees

CrossFit Seminar Staff member James Hobart demonstrates the overhead squat.

What's up Fran?!

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%


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Hello Monday!

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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)

strongman classes

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)


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