Thursday 07/15

Today is the last day our discount code will work for the rowing seminar. You can still signup after today but the 20% off won’t be in affect.
Use code “UNDERTOW20” in all caps

https://www.tickettailor.com/events/ergwod/539699

Cast your superlative votes for this Saturday’s holiday party! Votes will be announced at 7:30pm. Doors at 5pm. Come join us for some fun (hopefully in the sun)

Strength- Every 90s x 8 sets

  • 2 Squat Cleans

  • increase based off feel

WOD- 3RFT

  • 400m Run

  • 10 Power Cleans (155/105)

  • 500m/450m Row

  • 10 Push Jerks

Tuesday 07/13

2021 Superlatives- there is a red bag on the lobby table with sheets to fill out before our holiday party this Saturday! If you will not be in and want to cast votes send them to us (contact@cfundertow.com)

Categories are (announced 7:30pm Saturday) - Most improved (male & female) - Always late - Best Dressed - Whats the WOD?! - Gym Comedian - Sweat Monster - Hardest worker

Potluck - please fill out our google sheet if you would like to bring something ! https://docs.google.com/spreadsheets/d/1KdXX3y-IeoB_mwLT0-Da8bvzHPygAfWjEJqCJGjHaXw/edit

Wednesday August 25th - from 6:00pm-8:00pm we will be hosting a rowing seminar. The staff from ERGWOD will be coming down to teach us literally everything there is to know in order to enhance your performance on the rower! Use this link to sign up for the event we will only have 22 spots available due to our limited number of rowers. https://www.tickettailor.com/ events/ergwod/539699

Use the code "Undertow20" to get 20% off if you sign up BY Thursday July 15th!

Strength- Every 90s

  • 3-3-3-2-2-2-1-1-1

  • build to a heavy single

WOD- For Time

  • 21 Deadlifts (225/155) + 200m Run

  • 21 Lateral Burpees + 200m Run

  • 15 DL + 200m Run

  • 15 LB + 200m Run

  • 9 DL + 200m Run

  • 9 LB + 200m Run

Friday 07/09

07-09-2016 - FIVE years ago we hosted a grand opening celebration/WOD for CFU! Wow how time has flown by!
07-11-2016 - CFU officially opens for classes! We wanted to post this today because we usually don’t post on the weekends here on our site, but cannot thank you all enough for your continued support.
What a ride it has been.
So many memories.
Tons of milestones for all of our members.
So much has happened within these past 5 years and we are looking forward to see what the future holds!

From the bottom of our hearts… thank you CFU for this journey.

WOD- For Time

  • 3 Rounds “Cindy”

  • 12 Squat Clean Thrusters (135/95)

  • 3 Rounds “Cindy”

  • 9 S.C.Thrusters

  • 3 Rounds “Cindy”

  • 6 S.C.Thrusters

    Rest 2:00

  • 2k Row (or 1 mile run pending weather)