Wednesday 05/05
Strength- Every 90 sec
3-3-3-2-2-2-1-1-1
Thrusters
Build to a heavy single
WOD- Every 3:00 x 6 Rounds
Rounds 1-3
9/6 Cal Row
10 C2B
10 Thrusters (96/65)
Rounds 4-6
10 Thrusters
10 C2B
9/6 Cal Row
Strength- Every 90 sec
3-3-3-2-2-2-1-1-1
Thrusters
Build to a heavy single
WOD- Every 3:00 x 6 Rounds
Rounds 1-3
9/6 Cal Row
10 C2B
10 Thrusters (96/65)
Rounds 4-6
10 Thrusters
10 C2B
9/6 Cal Row
PLEASE READ:
Yesterday we had sent out a couple emails and some have been confused so we want to clear the air. The first email was only to those who had just participated in the recent Olympic lifting class. We’re going to call this group the “experienced Oly class”. Your continuation for the next 4 weeks will still be on Fridays at 6:30pm. The dates are 5/7(this Friday), 5/14, 5/21, 6/4(due to Murph the last class is pushed out a week).
The second email (sent to everyone) that was sent out discussed a NEW lifting class as well as Memorial Day Murph info. The NEW Oly class will take place on Tuesdays (this is completely separate from the current “experienced” group. This is for those who have NOT yet been a part of the separate class and would like to begin). The dates are going to be 5/11(this next coming Tuesday), 5/18, 5/25, and 6/1 at 7:15pm.
As always we highly suggest checking emails as this is how up to date information is shared. Please don’t rely only on our social media.
If you have any questions or would like to reserve your spot for the NEW LIFTING CLASS that is on Tuesdays please email us to reserve your spot. Max of 16 spots available (7 already reserved). contact@cfundertow.com
The “experienced” lifting class we have already heard from majority of you all, the only thing you need to remember is that your class is still on Fridays.
If you do not receive our emails please let us know ASAP so we can get you back on our list.
OLY CLASS ATTENDIES : keep an eye on your emails today for some updated info
Body Armor- 3RNFT
30 Alt. Rev Goblet Lunges
30 Glute Bridges
WOD - 13:00 AMRAP
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
Can’t believe the end of April is here already!!!
Lifting class- tonight is your 4th and final class of this session, see you at 6:30pm!
Strength- Every 2:00
10-8-6-4-2 Back Squats
build to a heavy set of 2
WOD- 10 RFT
12 Wallballs (20/14)
100m Run
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
WOD- For Time
30-20-10
Push Press (75/55)
SDHP
Rope Climbs (3-2-1)