Wednesday 11/01

New hoodies!!!

Follow the link below to pre-order. The final day to have your orders in will be next Thursday, November 9th. If you have trouble filling out the sheet please contact us with your sizes and quantities (contact@cfundertow.com)

The zip-up black camo sweatshirt is the only one that is a “light weight” thickness, all others are a “heavy weight” hoodie. These are the same brand of the VW bus navy hoodies we did a couple years ago. We will post the size guides on our social media pages if you are unsure.

https://docs.google.com/spreadsheets/d/1Sqr_rDXzSOMK_G0ruuXLHaRnDjB6w4GkD10VBDFTwdg/edit

WOD- 4RFT

  • 500m Row

  • 20 DB H C & J (50/35)

  • 15 T2B

  • 10 HSPU

Body Armor- 3RNFT

  • 100ft Single Arm KB Suitcase Carry ea. side

  • 10 Suitcase DLs ea. side

  • 1:00 Deadhang

  • 10 DB curls

Tuesday 10/31 - happy halloween

Happy Halloween!!! Let’s see those costumes today!

For the entire day each class will be “power hour” style. Meaning every 20:00 we will be switching over to a new movement to establish a 1RM.

“Sweat Rx” class tonight will also be switched over to this structured lifting class.

Friday 11/03 will NOT be a strength day due to the turkey tourney.

At the end of class we will take your max set of each lift to total up together for your score.

As soon as you come in today please start to grab a barbell, rack, weights and begin the suggested warm up. We are going to start with the strict press right away.

Suggested warm up as soon as you arrive and have your bar set : 2 Rounds - 10 banded pull aparts, 5 squat and stands, 5 strict press, 5 good mornings , 5 back squats, 20 Jumping Jacks

00:00-20:00 Strict Press

  • Establish a 1RM

20:00-40:00 Back Squat

  • Establish a 1RM

40:00-60:00 Deadlift

  • Establish a 1RM

Monday 10/30

Tomorrow for Halloween we will be competing the CrossFit total during class! Establish a 1RM Press, Back Squat, and Deadlift. Add all the weights up and you will have your total!

Costumes not mandatory but highly recommended!! Let’s have some fun with this tomorrow !!

Strength- Every 90s x 7 Sets

  • 2 Power Cleans

  • Tap & Go

  • Begin about 60% and build

WOD- 3:00 AMRAP + 1:30 Rest x 4 Sets

  • 9 Wallballs (20/14)

  • 7 Box Jump Overs (24/20)

  • 5 Clean & Jerks (115/85)