Wednesday 11/16

An email was sent out yesterday regarding our holiday schedule and closures . If you did not receive it please let us know so we can get you back on our list (contact @cfundertow.com).

Correction on the email - our holiday party will begin at 6:00pm (not 7 as stated in the message)

Thursday - November 24th - Thanksgiving - 8am class only

Strength - Every 2:00 x 7 sets

  • 5-5-3-3-1-1-1 Deadlifts

  • Build based off feel

WOD - 3 RFT

  • 12 Burpee Pull ups

  • 20 DB Hang Snatch (50/35)

  • 500m Row

Monday 11/14

Another Turkey Tourney in the books!!! THANK YOU to everyone who came down to either watch/cheer on or help us with equipment. We have literally the best community around. It was smooth sailing through the entire day. CONGRATULATIONS to all competitors who participated on Saturday. We saw many PRs and accomplishments! (Proud coaches moment) Can’t wait for the next one already!

All photos from the day have been posted on our Facebook page. Feel free to tag yourself/others!

Body Armor- 4RNFT

  • 8 Bent over DB rows ea. side

  • 10 Barbell rollouts

  • 10 Barbell RDLs

  • 12 Ring Rows

WOD- 6RFT

  • 10 Hang Power Cleans (115/85)

  • 30 DU

  • 250m Row

Friday 11/11

THANK YOU to all of our veterans on not only this day, but every single day of our lives. We are so grateful for you.

Last night for military appreciation night at the Islander game our very own Matt “Blue” Pluhowski was selected to represent the pararescue men of the 103rd Rescue Squadron, of the 106th Rescue Wing. Check out a few photos from this special moment. Full video will be posted on social media later today. Thank you for your service Blue!

TOMORROW- Saturday 11/12 is the big day!! TT22 is finally here. Reminder that there are no regular classes tomorrow. Doors at 8am with a mandatory athlete briefing at 8:45am (please be here by this time). WOD 1 will begin at 9:00am sharp! Please review the workout standards on our social media page.

Conditioning - 5 Rounds

  • 500m Row

  • 1:00 Rest

Body Armor- 4 RNFT

  • 6-10 Strict Pull-ups

  • 10 Kneeling DB Press ea arm

  • :30 Wall Sit

  • 12 Good Mornings