Cool stuff

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Check out some fun things happening at the Strongman class! Can’t wait to see what else Coach Esek has in store for them!!

Body Armor- 4 Rounds (:40on :20off)

  • Strict T2B

  • Walkouts

  • PVC OHS

WOD- 4 Rounds (alt. OTM x 20)

  • Min 1- 5 Pausing OHS (50% of 1RM Snatch)

  • Min 2- 15/12 Cal Row

  • Min 3- 5 T2B + 10 Single Arm DB C&J (50/35)

  • Min 4- :30-:40 sec Handstand Hold

  • Min 5- 15/12 Cal Row

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” - Steven Hawking

“One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.”

Strength- Every 90 x 7 sets

  • Build to a heavy set of 5 reps

    WOD- 12 min AMRAP

  • 6 Handstand Push Ups

  • 9 Deadlifts (225/155)

  • 30 DU

When the open starts!

This year we are going to hold off on the Saturday night lights event we usually do with every open. Don’t worry.. it’ll be back next fall in full force! For this upcoming Open we are going to be putting the workouts as our Friday class wods. If you miss it and want to make up the workouts do so by coming to any Open Gym time slot!

We do not require you to sign up worldwide but it is kinda cool to see where you place against your age, division, country, state, etc… There are a lot of different categories now! See for yourself at games.crossfit.com

Our annual in-house competition is coming up though! If you’ve competed in the past you know how awesome of a competition it is! Start buzzing for a partner (MM or FF), an all levels come. This year it will take place December 7th! (CFU members only please)

Strength- Alt OTM x 12

  • Even: 3 Front Squats

  • Odd: 6 Backsquats @ 70% of 1RM

WOD- Every 4:00 x 5

  • 9 Burpee Box Jump Overs (24/20)

  • 15 Front Squats (95/65)

  • 15/12 Cal Row

    Slowest round = Score

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Pre order ends tonight

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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

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