For reps

Wednesday 11/27/2019

Tomorrow, Thanksgiving Day- 8:30am WOD only- closed for the rest of the day

“Success is the ability to go from one failure to another with no loss of enthusiasm.”-Winston Churchill

Don’t miss out!! If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com) Pre-order ends Dec 1st

https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing

WOD- 3 min AMRAP 3 min REST x 4

• 12/9 Cal Row

• 12-8-6-4Power Snatches (95/65)(115/85)(135/95)(165/115)

Midline- 3 Rounds

• :30 Plank hold

• :30 OHS hold (95/65)

• :30 Superman hold

Thanksgiving remidner

Thursday- Thanksgiving Day- 8:30am WOD only - closed for the remainder of the day

We have samples of the men’s and women’s shorts, as well as the leggings. Samples in lobby.

Only 1 week to get your names on the list, don’t miss out!! If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing

WOD- 3RFT

• 400 m Run

• 10 Power Cleans (155/105

• 500m Row

• 10 Push Jerks

Post WOD Conditioning - 3 Rounds

OTM X 3 mins + 1 min Rest

• 8 Burpee Box Jump Overs

New apparel!

New apparel ready for pre-order

List available only through Sunday December 1st! Only 1 week to get your names on the list, don’t miss out!!

If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com)

Samples of the bottoms coming in this week!

https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing

Strength- Back Squat Every 2:00

• 5-5-4-4-3-3-1-1-1

• 50%-90%

WOD- For Time

Part 1- 3 Rounds (8:00 Cap)

• 100 DU

• 10 Alt DB Snatch (50/35)

Part 2= On the 10:00 For Time

• 900m Row

• 9 Ring MU

• 700m Row

• 7 MU

• 500m Row

• 5 MU

Jackie

Benchmark wod coming at ya today! This is a great opportunity to look back to see what you previously scored. If this is your first Jackie definitely take note the weight/modifications you used as well as your time!

Tomorrow Saturday 11/23 - mobility workshop with Dr. Cat Powell at 9:00am

WOD- “JACKIE” For Time

• 1,000m Row

• 50 Thrusters (45/35)

• 30 Pull ups

Post WOD- 4 RNFT

• :20 L-Hang / :30 Tuck Hold

• :30 Front Rack Hold (135/95)

• 60 DU

• 1:00 Rest

SchEdule reminders

This Saturday- mobility workshop at 9:00am - use the link to fill out a quick waiver and questionnaire for Dr. Cat Powell! Class will start at 10:00am https://forms.gle/ D5FzgfoNz5eobkpt5

Thursday- November 28th - 8:30am WOD only for Thanksgiving. We are closed the rest of the day

Saturday December 7- Annual Turkey Tourney! 9am doors, 9:15am briefing, 9:30am WOD 1 start.

Saturday December 14- Annual Holiday Party! Start time TBA. Followed by Sunday Dec 15th- no open gym

NEW WINTER APPAREL PRE-ORDER COMING SOON! Stay tuned! We’re super excited to share a new design with you guys and hope you love it as much as we do!

Strength - Every 90s x 8 sets

• 2 Hang Power Snatches + 2 Power Snatches

• Start at 50% and build

WOD- For Time

• 1,000m Row

• 30 Power Snatches (115/85)

• 1,000m Row