Check it out!

Check out Coach Esek and member Aldas while on their amazing trip to the Grand Canyon!

Check out Coach Esek and member Aldas while on their amazing trip to the Grand Canyon!

Starting THIS weekend we will be running an adjusted schedule for our open gym session. Due to the Strongman class open gym will now be moved to 10:00am-12:00pm from 1/20/19 - 3/17/19.

STRONG MAN CLASS:

Those who are participating in the class should have already contacted us for confirmation. Our ladies class is BOOKED. We're sorry if anyone was still on the fence, but we are only able to squeeze 12 into these classes due to equipment limitations. Men's class still has 4 spots left! Again, please contact us first to confirm your spot by the end of this week. Payment is due in full by the first class, let us know if you'd like us to charge your account if not please bring cash payments in by Sunday.

Ladies class 8:00am-9:00am

Men's class 9:00am-10:00am

Here are the finalized dates listed below. Note: there is one Sunday where Esek is not available (2/10 there will be no class this day) the class will be extended 1 week due to this.

January Dates: 20th & 27th

February Dates: 3rd, 17th & 24th

March Dates: 3rd, 10th & 17th

Skill - Every 2:00 x 5

  • 6-10 HSPU +

  • 10 Front Rack Lunges

WOD - For Time

  • 50 KB Swings (53/36)

  • 125 DU

  • 2,000m Row

  • 125 DU

  • 50 KB Swings

DT

Strength- OTM X10

  • 1 Snatch Deadlift + 1 “Floating” Snatch (60%, 65%, 70%, build based off feel)

WOD- “DT” 5 RFT

  • 12 Deadlifts (155/105)

  • 9 Hang Power Cleans

  • 6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TGIF!

DSC_3743.jpg

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.