Tuesday 03/02

Don’t forget to sign up by this Thursday to guarantee a shirt for the CrossFit Open this year! First 2 weeks the wods will be programmed into the Friday classes and the last week we will have an event that Saturday 3/27 (time TBA)

If you are not participating but still would like to order a shirt contact us! (contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1-RVrMap76p1YKZ8xN6ApoiIIf9T8pKo4ed0dlVyMBfQ/edit



Body Armor-

  • 1:00 Front Rack hold (95/65)

  • 10 Single leg glute bridges ea.

  • 10 Bent over Rows

WOD- 3 Sets for time

3 Rounds

  • 15/12 Cal Row

  • 10 Deadlifts (185/125)

    -3:00 Rest-

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Monday 03/01

Happy March!!!! - don’t forget to sign up by March 4th to guarantee an Open shirt! If you have trouble accessing the sheet contact us! If you are not participating but still would like to order a shirt send us your sizing!

https://docs.google.com/spreadsheets/d/1-RVrMap76p1YKZ8xN6ApoiIIf9T8pKo4ed0dlVyMBfQ/edit

Strength- every 2:00 x 5

  • 1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch

  • build based off feel

WOD- For Time

  • 25 T2B

  • 15 Burpee box jumps (24/20)

  • 25 Alt. DB Box step ups (50/35)

  • 50 HSPU

  • 25 Alt. DB Box step ups

  • 15 Burpee box jumps

  • 25 T2B

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Friday 02/26

CF Games Open info has been emailed out this afternoon please contact us if you did not receive it. Use the link there to sign up and guarantee yourself one of these SICK shirts! (Unisex sizing) If you’re not competing but would still like a shirt- contact us with your info!

Conditioning - 8 rounds

  • 250m 200m row

  • 1:00 rest

WOD - 3RFT

  • 3 Ring muscle ups (12 pull-ups)

  • 30 DB snatches (50/35)

  • 3 Ring muscle ups (12 ring dips)

  • 30 Goblet squats

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