19.4

Please let us know if you will not be able to make it Saturday night to compete! Heats will be emailed out later today! Also, read over the standards and become familiar with the movements for 19.4 within your division.

NEW! We started a preorder for our new strongman shirts or tanks. Fill out the google sheet below or email us your order if you cannot access the page.

https://docs.google.com/spreadsheets/d/1wJQaXEooWOodnY8pt5r1s9OzK5bAdYNMXM-Av7ru6W0

Strength- 1 complex every 90 seconds x 6 sets

• 1 Power clean + 1 Front Squat + 1 Push jerk

• increase weight based off feel

WOD - 3 mins on 3 mins off x 3 rounds

• 3 Power Cleans + 3 Front Squats + 3 Push Jerks

ANNOUNCEMENT tonight!

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

Strongman extension + cf kids

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

Team Pat FTW

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

Hey monday!

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