Wednesday 05/26
Strength- Every 90 x 8
2 Hang Squat Cleans
build based off feel
WOD- Every 4:00 x 5 Rounds
200m Run
10 Burpees
10 Hang Squat Cleans (115/85)
Score = slowest round
Tuesday 05/25
Friday 05/28- Hero WOD “Murph” doors at 4:30pm with a start of about 5:00pm - this is the only time we are open this day
Monday 05/31- Memorial Day closed
Strength - Deadlifts: Every 90s
3-3-3-2-2-2-1-1-1
Build weight based off feel
WOD- 15 min AMRAP
10 Deadlifts (225/155)
10 DB Push Press (50/35) ea. arm
15/12 Cal Row
Monday 05/24
This Friday 05/28 is our annual community event “Hero WOD Murph”. Doors at 4:30pm with a start time of about 5pm
Thank you to everyone who took the time out of their Sunday to help us spring clean the gym!!
WOD- For Time
3,000m Row
200 DU
1 Mile Run
Friday 05/21
Closed this Sunday 05/23 - no morning class
Strength- Every 2:00 x 6
7 Strict Press
70-75% of 1RM
WOD - For Time
500/400m Row
21 Power Cleans + 21 Push Jerks (135/95)
500/400m Row
15 P. Cleans + 15 Push Jerks
500/400m Row
9 P. Cleans + 9 Push Jerks
Thursday 05/20
We sent out an email yesterday with a bunch of info inside, if you did not receive please let us know so we can forward it over and keep you in the loop! (contact@cfundertow.com)
- Reminder we will be closed this Sunday due to spring cleaning / maintenance
Partner WOD- For Time
8 x 200m Run (4 ea. Alternate)
200m Medball Lunges
150 Medball Front Squats + Deadhang
100 Medball sit ups + Plank Hold
2 x 400m Run (1 ea. )