Monday 03/08
21.1 Open announcement coming up this Thursday!
Strength- Every 2:30 x 5 Sets
6 Front Squats
WOD- 15 min AMRAP
25/20 Cal Row
15 Air Squats
15 HSPU
15 Air Squats
15 HSPU
Friyay 03/05
CrossFit Games Open- Now What?!- now we wait! This coming Thursday evening the very first WOD will be released, 21.1. We will be performing the first two weeks during the regularly scheduled Friday classes (if you signed up, won’t be in class Friday, and would like to make up the wod contact us with your availability)
WOD-
@ 0:00 - 3 Rounds
30/22 Cal Row
30 Push ups
@ 15:00 - 3 Rounds
30 Sit ups
30 DB Hang C&J (50/35) switch arms every 5 reps
@ 30:00 - For Time
30 Squat Clean Thrusters (155/105)
Thursday 03/04
Last day to claim your shirt! If you have trouble filling out the sheet or want the shirt only contact us! (contact@cfundertow.com)
Partner WOD- 5 Rounds Each
18/15 Cal Row
12 Alt. 1 Arm DB Devils Press
10 Box Jumps (24/20)
Wednesday 03/03
Reminder! Tomorrow is the last day to guarantee an Open shirt! - if you have trouble filling out the sheet contact us
https://docs.google.com/spreadsheets/d/1-RVrMap76p1YKZ8xN6ApoiIIf9T8pKo4ed0dlVyMBfQ/edit
Strength- Every 2:00 x 5 sets
3 Squat cleans
Build to a heavy set
WOD- 5 RFT
20 Wallballs (20/14)
10 Pull ups
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-
