TGIF!

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Don’t forget to e-mail us if you haven’t already for interest in our upcoming strongman class!!! (contact@cfundertow.com) An e-mail with final details will be coming out very soon, we need a head count.

Is it me or did this week fly by?! Hopefully we’re not TOO sore from all these AWESOME wods! Let’s finish out strong.

Skill/Strength - Every 2:00 x 6 Rounds

  • “X” Ring MU +

  • Front Squats (7-7-5-5-3-3)

WOD - 5 Rounds for total Reps

  • 1:00 Wall Balls

  • 1:00 KB Swings

  • 1:00 Cal Row

  • 1:00 Rest

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)