—- please wear a mask when going in to grab equipment or to use the bathroom
—-we have hand sanitizer all over the place
—-we have cleaning kits available for you to bring with you to your station so you can clean as you go! The washing fluid is a disinfectant (there’s a mini whiteboard and marker in there too!)
—-log into the ZenPlanner app to reserve your spot - if you’re having trouble please just come to class anyway - there’s still some kinks we’re working out but we don’t want you to miss out on getting back in action!
—-if you haven’t already please contact us about your membership and how you would like to use your hold time (use the time paid for before renewing or prorate a new commitment with the time that was paid)

PLEASE CHECK HERE - for weather updates and last minute cancellations. We will not have class if it is lightning out. If it is drizzling however, we will most likely have to switch the workout up on the fly to a running/body weight wod to help save our equipment. We will not be able to wod with equipment outside in the rain. It’s dangerous for you and everyone around you plus it will ruin our equipment.

UPON ARRIVAL - take a look at the whiteboard outside - there is an on your own warm up + the WOD/Skill/Strength for the day - take some time once you get settled to grab all the equipment you’ll need for the day and start on the warm up

WOD - 3 RFT

30/20 Cal Row
30 Alt. DB Snatch (50/35) —please do not drop the DBs

Strength - From the floor - Front Squats

5x5 Every 2:00
Begin at 40% and build based off feel

Monday 07/06

July 06, 2020 by Domenique DeRosa

We sent out an email yesterday regarding out door classes beginning THIS WEDNESDAY!!!! WOOO!!! If you did not receive the email please contact us ASAP (contact@cfundertow.com) some may have accidentally unsubscribed from our email list, but we can get you back on!

For now we are going to have all members reserve a spot for the class they would like to attend through the “ZenPlanner Member App” or through their website www.crossfitundertow.zenplanner.com . The email we have on file is the one to use when signing in!

Our schedule has changed slightly for the time being!! (check out the schedule tab for the latest update)

WEATHER!!! - - - please check here on the website as well as social media for last minute weather updates… we will always update the top post of the day with weather updates if we need to cancel for the day due to rain.

We strongly recommend bringing a yoga mat or pad for any movements/stretching we may do on the ground, it will also help protect our KBs and DBs. We have small hand mats for you to use if needed!

Please contact us with any questions or if you have trouble reserving your spot! - - - see you Wednesday!

BEACH WOD (here’s a little fun one we did on the beach today if you would like to jump in on it at home)

10 min AMRAP -
50ft. Bear Crawl
50ft. Lunge
8 Burpees
100ft. Sprint