Strongman is coming back!

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Starting October 6th we are starting a fresh 8 week session for Strongman classes. Ladies at 8:00am and Men at 9:00am. Followed by Open Gym from 10:00am-12:00pm. The cost is $80 for the 8 week session due by the first day of class.

The women spots are filling quickly! We will have a 12 person cap for both the men and women’s classes. Contact us to claim your spot! contact@cfundertow.com

Strength- Every 2:00 x 5

  • 6 Front Squats @ 70% of 1RM

  • 4 FS @ 80%

  • 2 FS @ 85%

  • 4 FS @ 80%

  • 6 FS @ 70%

WOD- For Time

3 Rounds:

  • 30/20 Cal Row

  • 15 C2B

    -right into-

3 Rounds:

  • 20 ALT DB Snatch (50/35)

  • 15 Thrusters (95/65)

Long Haul

In it for the long haul today! This wod has three parts with built in rest as well.

Yesterday we sent out an email with important dates to take note of for the remainder of 2019. If you didn’t receive it please contact us so we can forward it to you! (contact@cfundertow.com)

WOD- Final Time on part 3 = your score

Part 1: Starting on the 0:00 (12:00 Cap)

  • 50/35 Cal Row

  • 50 HSPU

    Rest until the 15:00 Mark

Part 2: Starting on the 15:00 (12:00 Cap)

  • 35 Sit Ups + 50 ft HS Walk

  • 25 Sit Ups + 50 ft HS Walk

  • 15 Sit Ups + 50 ft HS Walk

    Rest until the 35:00 Mark

Part 3: Starting on the 30:00: 3 RFT

  • 400 m Run

  • 21 Burpees

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Friyay

Friday finally! Even though this week seemed to fly by pretty quickly…

Heads up for Saturday goers… there will be rope climbs !

Skill/Strength- Alt OTM x 12

  • Even: 1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk

  • Odd: :30sec Handstand Hold or Push-Up Plank hold

WOD- 4RFT

  • 15 Alt DB Snatch (50/35)

  • 200m Run

  • 30 Sit Ups

  • 200m Sandbag Run

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Success

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?”

Skill/Strength- Every 90s x 7

  • 3 T2B

  • 2 BMU

  • 1 Hang Sq Snatch

  • 1 Squat Snatch

WOD- 3 Rounds

2 minute window

  • 15/12 Cal Row

  • 10 C2B

  • Max Wallballs (20/14)

  • Rest :30sec

Check out who Ruby met! The one and only Rich Froning!

Check out who Ruby met! The one and only Rich Froning!