Friday 08/05

Strongman class with coach Esek tonight at 6:30pm!

Body Armor- 4RNFT

  • 10 Kneeling DB Press ea side

  • :20 Plank

  • 15 Banded Good Mornings

  • 15 Supermans

WOD- For Time

  • 10-9-8-7-6-5-4-3-2-1 HSPU

  • 20-18-16-14-12-10-8-6-4-2 KB Swings

  • 30-27-24-21-18-15-12-9-6-3 Cal Row

I know we don’t normally post weekend wods but tomorrow (Saturday) is a Hero WOD

“31 Heroes” Background: On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

  • 8 Thrusters (155/105)

  • 6 Rope Climbs

  • 11 Box Jumps (30/24)

  • While Partner B performs:

  • 400 meter Sandbag Run

    Partners switch after each Run.

THUrsday 08/04

Last full day to pre-order our new apparel! If you have trouble filling out the google sheet contact us asap (contact@cfundertow.com) please let the whole page load first before typing

Reminder that tomorrow (Friday) is our next Strongman class at 6:30pm !

Strength- Every 90s x 7 sets

  • 3 Deadlifts

  • Build based off feel

  • Tap & Go

WOD- 15 min AMRAP

  • 8 Deadlifts (165/115)

  • 8 Lateral Burpees

  • 8 Box Jump Overs (24/20)

WeDnesday 08/03

Gymnastics clinic tonight! If you have not registered please fill your name out on our google sheet. 7:30pm start time

Tomorrow (Thursday) is the last day to pre-order our new apparel. If you have trouble filling out the sheet contact us (contact@cfundertow.com) with your order.

CrossFit Games start today!! Head over to games.CrossFit.com for all the info and details. Live steam will be held on YouTube, Facebook watch, and other platforms.

WOD- 5RFT

  • 20 Pull ups

  • 30 Sit ups

  • 400m Row

  • 50 DU (75 singles)

  • Rest 2:00

TuEsday 08/02

Wednesday - Gymnastics clinic at 7:30pm - we still have a few spots open!

Thursday - last day to pre-order our new apparel- contact us if you have trouble filling out the google sheet

Friday- strongman class with coach Esek at 6:30pm - register using the gymnastics sheet or contact us

Skill- Time Trial

  • 1 Mile Run

Strength- Every 2:30

  • 5x5 Front Squat

  • 75% of 1RM