Thursday 02/02

Owners Pat and Dom will be away for the next two weeks on their annual vacation. If you have any questions regarding your membership or billing information please send an email at any time (contact@cfundertow.com). A big thank you to our coaches for stepping in and helping keep a regular schedule!

Midline - 6RNFT

  • :15sec L-hang / :30sec Tuck hold

  • 12 Hollow Tucks

WOD - 3:00 AMRAP + 2:00 Rest x 5 Sets

2-4-6-8…etc….

  • Push ups

  • T2B

  • Cal Row

Wednesday 02/01

We will be splitting everyone who signs up into two teams. This will be for fun to see how we all stack up against each other as well as bragging rights!

Hello February! - We are going to give you all one more day to register with us to guarantee a shirt for our in-house Open!
https://docs.google.com/spreadsheets/d/1I6HW2iRdf1Qk0IaVzAAN-IGI1HYz_0z2ptfmT4r6WH0/edit?usp=sharing
If you have trouble filling out the sheet please contact us! Also please let the whole page load before typing.
OH we haven’t mentioned this in a while… if you sign up with us and complete all three Open WODs you’ll be entered to win a FREE month membership! (one male & one female will be chosen at random)

Teams will be announced next week - if you have not yet listed your division please do so by the end of the weekend. If you are unsure of a division, ask a coach.

Body Armor - 4RNFT

  • 10 Bird Dogs ea. side

  • 10 Single leg glute bridges ea. side

  • 50ft Weighted crawl

WOD - For Time

  • 21 Clean & Jerks (155/105)

  • 1,000m Row

  • 21 Clean & Jerks

Tuesday 01/31

Last day to register for our in-house Open and guarantee a shirt! -If you have trouble filling out the sheet contact us at any time.

Fridays : Feb 17th, Feb 24th & March 3rd we will be completing each Open workout. WODs are released Thursdays on games.crossfit.com with full standards for each division. During classes in the mornings (5:15am & 8:00am) there will be a quick warm up and review of the workout and we will split the class into two heats to complete the wods.
In the evenings we will open the doors at 4pm and from 4:30pm-6:30pm run heats on a first come first serve basis. When you arrive head over to the whiteboard to write your name in a heat. Warm ups will be on your own until your heat time is called up.

WOD - 4RFT

  • 15 KB Swings (53/36)

  • 15 Front Squats (115/85)

  • 15 Burpees

Post WOD Midline- 5 Rounds

  • :20sec Farmers Carry Hold

  • :20sec Front Rack Hold

  • :20sec Overhead Hold

  • 1:00 Rest