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We strive to help members achieve their fitness and life goals through functional movement.
HAPPY SPRING!!!
Team Pat took the win for 19.4! That’s already three wins during this five week series! Next week will still be just as competitive though! LETS GO TEAM DOM!
Strength- OTM x 12
2 Power Cleans + 1 Jerk
55%, 60, 65, 70, 75, 80.. build based off feel
PARTNER WOD - 6RFT
12 Box Jumps
21 Front Squats (95/65)
500m Row
1 partner will complete a full round before switching
“Our patience will achieve more than our force.” - Edmund Burke
Team scores will be tallied up and announced very soon!!
Strength- Every 3:00 x 6 sets
6 Back squats @70% of 1RM
WOD - 12 min AMRAP
9 2-Push Burpees
18 Alt. DB Snatch (50/35)
27 Sit Ups
Don’t forget to get your pre-order in for our upcoming “Strongman” Shirts and Tanks! Use the link below or email us your order if you can’t access the sheet.
https://docs.google.com/spreadsheets/d/1wJQaXEooWOodnY8pt5r1s9OzK5bAdYNMXM-Av7ru6W0/edit?usp=sharing
Amazing work to those who competed Saturday night! A lot of exciting things happened!! Pull ups, muscle ups, completed wods! ONE WEEK LEFT!!
“Trade your expectations for appreciation, and the world changes around you” - Tony Robbins
WOD - 5 Rounds
Min 1 : 15 Wall Balls (20/14)
Min 2: 15 KB Swings (53/36)
Min 3: 15/12 Cal Row
Min 4 : 30 Reverse Lunges
Min 5: Rest
Don’t forget to get your pre-order in for our upcoming “Strongman” Shirts and Tanks! Use the link below or email us your order if you can’t access the sheet.
https://docs.google.com/spreadsheets/d/1wJQaXEooWOodnY8pt5r1s9OzK5bAdYNMXM-Av7ru6W0/edit?usp=sharing
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
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