Friday 01/28

We’re keeping an eye on the weather report for tomorrows classes (Saturday 1/29). Stay tuned and always check back on here (as well as social media pages) before heading down for class!!

CF GAMES OPEN sign up to compete in-house with us! (If you did not receive the info email please let us know so we can send it over to you) use google sheet link below

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing

Body Armor- 2:00 on + 1:00 off x 4 Rounds

  • 15 Goblet Squats

  • Max distance handstand walk (mod to wall walks)

WOD- 3RFT

  • 9 Squat Snatches (155/105)

  • 15 Lateral Burpees

  • 21 Toes to Bar

Thursday 01/27

Sever weather is on the radar coming up the next couple days. Please check here as well as social media and emails for any last minute cancellations before heading down for classes.

Beanies are finally in! If you preordered one check in with a coach!

Important email went out on Tuesday regarding the upcoming schedule cancellations as well as the CrossFit Games OPEN!! If you didn’t receive it please let us know!! (Contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing

Strength- Alt OTM x 12

  • Even: 15/12 Cal Row/Ski/Bike

  • ”X” Rope Climbs

WOD- For Time

  • 10 —-> 1 HSPU

  • 20 —-> 2 Front Rack Lunges (75/55)

Wednesday 01/26

Important email went out yesterday regarding the upcoming schedule cancellations as well as the CrossFit Games OPEN!!

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing

If you did not receive this email please contact us (contact@cfundertow.com) so we can send it over and make sure you’re on our email list.

Body Armor - 3 RNFT

  • 15 Glute Bridges

  • 15 Sit ups

  • 1:00 Plank

  • 15 Sit ups

WOD - Every 5:00 x 4 Rounds

  • 500m Row

  • 50 DU

  • Max Burpes (total burpees = score)

Monday 12/24

Coming up next week there will be a few morning class cancelations due to Dom and Pat being away. February 3rd through the 15th please note the following Tuesday and Thursday mornings where we will not have classes (3rd, 8th, 10th, and 15th) all other classes will be on!

Also stay tuned for detail about the Open!! It’s almost that time of year again! More deets coming out in an email soon.

Strength- OTM x 8

  • 2 Power Snatches

  • build based off feel

WOD- 7RFT

  • 8 C2B

  • 8 Box Jump Over (24/20)

  • 12 Alt. DB Snatch (50/35)