Wednesday 10/20

Schedule reminder for today Wednesday : 8:00am + 4:45pm + 5:45pm + 6:45pm

Back to normal schedule tomorrow Thursday 10/21

Body Armor- 4RNFT

  • 12 Negative ring rows (:03 sec descent)

  • 10 Barbell roll outs

  • 8 Kneeling DB Shoulder Press ea. side

WOD - Every 2:30 x 10 Rounds

  • 10 Hang Power Cleans (115/85)

  • 30 DU (45 singles)

  • 250m Row

Tuesday 10/19

No morning classes today

Evening classes start times pushed back 15 minutes (4:45pm, 5:45pm and 6:45pm)

Tomorrow Wednesday class times- 8:00am, 4:45pm, 5:45pm & 6:45pm

TURKEY TOURNEY DEADLINE IS TODAY!!!! ALL TEAMS AND SHIRT SIZES NEED TO BE IN (if you still need to get us your shirt sizes please send us a message contact@cfundertow.com)

Strength- Every 90s x 8 sets

  • 3 Overhead Squats

  • build based off feel

    WOD- For Time

  • 21 OHS (95/65) + 800m Run

  • 18 OHS + 600m Run

  • 15 OHS + 400m Run

  • 12 OHS + 200m Run

  • 9 OHS

MonDay 10/18

WE TIED THE KNOT!!!!! This past Saturday was the wedding of our dreams and we cannot thank you all enough for all the love and congratulatory wishes! We will be back in the gym on Thursday while we enjoy some time away together.

Please don’t forget about the schedule changes happening Monday through Wednesday.

Today Monday 10/18- 8:00am + all evening classes

Tuesday 10/19- no morning classes - Evening classes will be pushed back 15 minutes for a start time of 4:45pm, 5:45pm, & 6:45pm
(Turkey Tourney Registration last day to sign up!! Need shirt sizes by this day as well)

Wednesday 10/20- 8:00am + Evening classes will be pushed back 15 minutes for a start time of 4:45pm, 5:45pm, & 6:45pm

Thank you for understanding!!

Strength- Every 90s x 7 sets

  • 3 Push Press

  • build based off feel

WOD- 4 RFT

  • 500m Row

  • 12 Burpee pull ups

  • 21 Box Jumps (24/20)

Burpee pull ups- if you need assistance jumping to the pull up bar and completing a pull up UNASSISTED - do all the burpees first followed by all the pull ups

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Friday 10/15

Dom and Pat tie the knot on Saturday!!!! Please bare with us as the schedule needs to be adjusted for a few days. We’ll be back to normal on Thursday!

Class schedule reminder through this Wednesday.
Saturday- Normal schedule
Sunday - Open gym only 9am-11am
Monday- 8:00am + All Evening Classes
Tuesday - No morning- Evening classes pushed back 15mins (4:45pm, 5:45pm and 6:45pm)
Wednesday- 8:00am + Evening classes pushed back 15 mins (4:45pm, 5:45pm and 6:45pm)

Body Armor - 4 Rounds

  • 15 DB Floor Press

  • 10 DB Bent over row (ea. side)

  • :30 sec hollow hold

WOD- For Time

  • 500m Row

  • 25 HSPU

  • 500m Row

  • 20 HSPU

  • 500m Row

  • 15 HSPU