Rounds

Reminder to claim your spot for Strongman class! Ladies spots are filling up already! contact@cfundertow.com

Starting October 6th will be the first class along with Open Gym changing to 10:00am-12:00pm

Strength- Every 2:00 x 7

  • 3 Tap-n-go Deadlifts

WOD- Every 4:00 x 5 Rounds

  • 25/20 Cal Row

  • 50 DU

  • 5 Deadlifts (275/185)

    Slowest Round = Score

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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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