Pre order ends tonight

This Sunday 10/06/19- Strongman classes begin. Open gym is moved to 10:00am-12:00pm

Pre-order ends tonight. Tie dye day is 10/12/19 right after the 9am class!

Get your name on the list or contact us if you have trouble filling out the sheet! Don’t miss out. We’ll only be ordering a limited amount of extras!

https://docs.google.com/spreadsheets/d/1wHQeZp7XQH6hdi0wlGMAXRnZyt3KUKrbRmaEavwePDc

Skill/Strength- Accumulate

• 2 min L-Hang or 4 min Tuck hold

• every drop 12 sit-ups

WOD- 20 min AMRAP

• 100 DU

• 50 Wallballs (20/14)

• 40 Cal Row

• 30 Alt. DB Sntach(50/35)

• 20 T2B

• 10 Bar MU (20 Pull Ups)

Donate blood

The Bilello house is hosting their annual blood drive this Saturday October 5th. Contact Ellen for more info or to schedule a time to head down and donate! Check out the flyer for details!

Dont forget about our pre-order happening through Friday! Contact us if you have trouble filling out the sheet. https://docs.google.com/spreadsheets/d/1wHQeZp7XQH6hdi0wlGMAXRnZyt3KUKrbRmaEavwePDc

Strongman class- Starts this Sunday 10/6. Women’s class at 8:00am and men’s class at 9:00am. If you haven’t contact us about joining, please do! contact@cfundertow.com

Open gym Sundays - 10:00am-12:00pm

Strength- Strict Press Every 90s

• 5-5-5-3-3-3-1-1-1

• Build to a heavy single

WOD- 5 Rounds

• 1000m - 800m - 600m - 400m - 200m Row

• 30- 25-20-15-10 KB Swings (53/36)

• 100 ft. KB lunge

Pre order!

Don’t miss out! Fill out the pre order sheet for a few new apparel items! Be sure to scroll all the way down the page to see all the item choices.

• Pre order ends this Friday

• Tie dye day is Saturday October 12th right after the 9am class. We will supply the dyes and items needed to have some fun!

• Buy the first white T at $20 get any additional for $12 each

• All tri-blend T shirts and Tank tops are $20 each

• Go green and grab a canvas bag! $15 each, 14”W x 16”H

• If you have trouble filling out the sheet, send us an email with your order! contact@cfundertow.com

https://docs.google.com/spreadsheets/d/1wHQeZp7XQH6hdi0wlGMAXRnZyt3KUKrbRmaEavwePDc

Strength- Every 90 x 6

• 1 Pausing FS + 1 FS

• 65%-70%-75%-Build

WOD- 5RFT

• 200m Run

• 40 DU

• 12 HSPU

September Member Shout Out!

Eileen Guarascio

Our September member shout out! Eileen, we are SO incredibly proud of your progress.
She has been steadily coming back from a nagging arm injury. She toned down weight and modified movements for months until she felt comfortable to build up her strength again! She has been PRing lifts right and left! Don’t let her age fool you either, at just 66 years young Eileen continues to learn new movements and will even preform challenging ones as well! You’ll sometimes catch her all the way at the top of the ropes during rope climb wods! Fun fact… she used to be a competitive runner as well!!
Eileen, we can’t wait to see how your CrossFit career continues! We love watching your progress and improvements! Keep up the amazing work!

October pre-order apparel available through this Friday Use link below. If you can not fill out the sheet email us your order! contact@cfundertow.com

https://docs.google.com/spreadsheets/d/1wHQeZp7XQH6hdi0wlGMAXRnZyt3KUKrbRmaEavwePDc

Strength - Every 90 x 6

• 1 DL + 1 Power Clean + 1 Low Hang Power Clean

• Start about 55% of 1RM Power Clean and biuld

WOD - 4:00 AMRAP 4:00 Rest x 3

• 15 Burpee Box Jumps

• 21 Power Cleans (135/95) (115/80) (95/65)

• 27/21 Cal Row

  Score = Total Rounds, pick up where left off

Yay keri!

Big shout out to Keri Fico who participated and crushed the Great South Bay Half Marathon this weekend! Keri has been putting in so much extra work on her running and endurance leading up to this race that it totally paid off! She now knows that it will take approximately 36 songs to get through a half! Way to go!!!

Strength- Squat Snatch

• OTM 0:00-4:00 Single reps increasing weight

• 5:00-12:00 On own, build to a 1RM

WOD- For Time 21-15-9

• Squat Snatch (95/65)

• C2B