Thursday 07/21

Spots are filling quick for Wednesday’s first gymnastics clinic! There’s still plenty of room to sign up for the following Wednesday too- scroll to the right to view available sports for the 3rd.

https://docs.google.com/spreadsheets/d/1-IYKZ0uePGNEZZiE-bNKSviZwtQgCxUHiohS5YIMM80/edit

Sunday Beach WOD! -Smith Point Beach- meet west of the pavilion on the sand for 8am. All are welcome!

Strength- OTM x 10

  • 1 Squat Clean

  • Build based off feel

WOD- For Time

  • 100/80 Cal Row

  • 80 DB Hang C& J (50/35) (switch arms every 5 reps)

  • 60 DB Box Step Ups (24/20)

  • 800m Run

Wednesday 07/20

Sunday- beach WOD (weather pending) 8am Smith Point beach

Gymnastics clinic - an email went out yesterday containing all info needed to sign up for the clinic. If you did not receive it or are having trouble filling it out please contact us! Spots are filling quick!

Photos from our party have been uploaded to our Facebook page

For todays workout, traditionally “Angie” is to be completed straight through chipper style, but today we are going to partition as needed. You can break up the reps into rounds.

Body Armor- 3RNFT- KB Carry

  • 50m FR left FC right

  • 50m OH left FC right

  • 50m FR right FC left

  • 50m OH right FC left

WOD- For Time “ANGIE”

  • 100 Pull ups

  • 100 Push Ups

  • 100 Sit ups

  • 100 Air Squats

    Partition into rounds as needed

Tuesday 07/19

BEACH WOD- This Sunday, weather pending though, keep an eye on our social media pages and here as well if we have a last minute cancellation (in that case we will have regular class & open gym)

Smith Point park at 8:00am, use the west tunnel to the beach entrance and meet down on the sand, all are welcome !!

WOD- 5RFT

  • 400m Run

  • 30 DU

  • 1:00 Rest

  • 500/400m Row

  • 30 DU

  • 1:00 Rest

Monday 07/18

THANK YOU ALL for coming down to our summer party this past Saturday night! We had such a great time and hope you did too!!! Cheers to 6 years! We’re excited to see what the future holds!

And a big shout out to everyone who participated in our “pie a coach” fundraiser! Thank you for being gentle!!! We hope you got the revenge you were seeking! All proceeds will be going towards new equipment

Strength- Every 2:00 x 6 sets

  • 5 Strict Press + 5 Push Press

  • Build based off feel

WOD- OTM x 15 mins

  • 1 “Macho Man” Complex (135/95)

  • Max Lateral Burpees

    Score= total lateral burpees

    Macho Man= 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Friday 07/15

An email was sent yesterday with a few exciting upcoming dates to mark down! If you did not receive it please let us know so we can get you back on the list! (contact@cfundertow.com)

Summer party tomorrow - Saturday 07/16 - 6:30pm - pot luck style, byob, significant others welcome, adults only please.

Superlative winners and “pie a coach” will begin at 8pm!

Sunday 07/17 - CLOSED

WOD- For Time

  • 100 KB Swings (53/36)

  • 80 Deadlifts (115/85)

  • 60 Push Ups

  • 40 T2B

  • 20 Push Jerks

  • 10 Wallwalks