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We strive to help members achieve their fitness and life goals through functional movement.
19.4 will be announced tonight at 8pm on the games site or their Facebook page. We are so curious to see what kind of workout they are going to throw at us for week 4!
Again, if you did not receive the email including Strongman and Kids class info please let us know! (contact@cfundertow.com)
WOD - For Time
21-18-15-12-9-6-3 Russian KB Swings (70/53)
After each set 15 Sit Ups + 30 DU
An email was sent out yesterday about extending our Strongman class for another 7 sessions. Please contact us to reserve your spot or continue on with the class (contact@cfundertow.com) members only please
CrossFit Kids is coming back starting March 30th. Contact us to confirm your child will attend with their age. 5-9 will be Saturdays from 10:30-11:15am and ages 10-13 will be from 11:15am-12:00pm. This is open to members AND non members ! Pass along the info to your kids buddies too!
If you did not receive the email please let us know so we can forward you all the dates and info.
Starting March 30th Saturday classes will be : 8am WBC and 9am CrossFit class
Strength- every 3:00 x 5
5 Back Squats @ 70-75% of 1RM
WOD - For Time
1,000m Row
50 Wall balls (20/14)
30 T2B
Congrats to Team Pat for taking the W for week 3 of the Open!
Team Pat = 241 Points and Team Dom = 269 Points
Let’s see what week four has in store for us!! Thursday night is the announcement at 8pm on the Games site or their FB page.
WOD - Every 5:00 x 5 Rounds
15 Lateral Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155/105)
Score = Slowest Round
Can anyone walk today? 19.3 was very deceiving. BUT! We did see a lot of athletes make it much further than they thought in that workout!
We still have a few competing tonight during Open Gym at 6:30pm for anyone who wants to come down and cheer them on!
Back at it on this lovely Monday with a benchmark workout!
WOD - “Cindy” 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
WOAH, hello 19.3…. Lunges, Step ups, HSPU, and HS Walk….what a combo! If you are competing Saturday night with us please review the standards on games.crossfit.com
Rx - Single arm 200ft. OH Lunge, 50 DB Box step up, 50 Strict HSPU, 200ft. HS Walk (50/35) (Masters 35/20 +Elevated HSPU)
Scaled - Front Rack 200ft. Lunge, 50 DB Box step up, 50 Elevated Strict HSPU (Masters 10lb strict press), 200ft. Bear Carwl (50/35) (Masters 20/10)
If you will not be here for tomorrow night let us know as soon as possible. Heats will be sent out today!
WOD - 4:00 on 4:00 off x 5 rounds
30/21 Cal Row
20 Box Jumps
Max burpees with time remaining
Throw back to the 2017 open where we saw DB lunges as well!