Thursday 12/02

We had a weird glitch with our apparel preorder sheet last night- all is good now! - if you can before Sunday go back in and check that all your items are there and correct. If you see a little check mark next to your name it means your account was already run for the items listed.

If you added items and have a check mark already please let us know so we can run the new item added.

https://docs.google.com/spreadsheets/d/1UJlbj9FnZBGJOgZjGgSd0M-fn5SgXKGw-WT4-YpRLcI/edit?usp=sharing

Body Armor- 3RNFT

  • 15 Weighted Sit ups

  • 5 Wall Walks

WOD - 5:00 on 5:00 off X 3

AMRAP 1:

  • 50 Ft. Front Rack DB Walking Lunge

  • 12 BMU

  • 10 DB Hang Power Clean

AMRAP 2:

  • 50 ft. Front Rack DB Walking Lunge

  • 12 C2B

  • 10 DB Front Squats

AMRAP 3:

  • 50 ft. Front Rack DB Walking Lunge

  • 12 Pull ups

  • 10 DB Push Jerks

Wednesday 12/01

HAPPY DECEMBER!

New apparel released!!! Must have your order on our google sheet by this Sunday Dec 5th!! Everything is going out of stock really quickly!

If you have trouble filling out the sheet send us an email with your complete order (contact@cfundertow.com) Please let the whole page load before selecting a box to type in

https://docs.google.com/spreadsheets/d/1UJlbj9FnZBGJOgZjGgSd0M-fn5SgXKGw-WT4-YpRLcI/edit?usp=sharing

Zip-up photo will be coming out later this morning. (Pull-overs will be slate blue and zip-ups will be charcoal gray, both a heavyweight sweatshirt)

Beanies - we will only have 45 available so it is first come first serve on the list! Due to production time we won’t expect these in until mid-January (hopefully sooner!)

Strength- Every 90s x 8 sets

  • 2-2-2-2-1-1-1-1

  • Power Snatch - build based off feel

WOD - 6 RFT

  • 8 Power Snatches

  • 8 Lateral Burpees

    RDs 1&2 (115/85)

    RDs 3&4 (95/65)

    RDs 5&6 (75/55)

Friday 11/26

Reminder that there is no 5:15am class today- all other classes are on

We are just about 6 months out until Memorial Day weekend again…. somehow ….
This year is just flying by. So in preparation for “Murph” we will be completing HALF today !

WOD- Rowing 1/2 Murph

For Time:

  • 1,000m Row

  • 50 Pull ups

  • 100 Push ups

  • 150 Air Squats

  • 1,000m Row

    Rows must be competed in full at the start and end of the WOD. The middle work can be partitioned how ever you’d like !