Monday 01/31

Back to normal today after this crazy storm! Old Dock Rd is still pretty messy so please take caution when heading down here !
Reminder starting this Thursday will be our adjusted schedule through the 15th with a few morning closures. (Refer to the “schedule” tab to see)

CFU OPEN - don’t forget to claim your shirts through tomorrow (02/01) via google sheet link

https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit

Open wods will be completed each Friday (02/25, 03/04 & 03/11) morning classes will run as usual and then in the evening between 4:30pm-6:30pm come down and sign up for your chosen heat time! Contact us with any questions!! This is a great way to test your fitness every year and now be in the running for a free month membership if you competed the wods with us!

Strength- OTM x 8

  • 2-2-2-2-1-1-1-1 Power Snatch

  • build based off feel

WOD- For Time

  • 75 Power Snatches (75/55)

  • Every minute = 30 DU

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)