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)