Thursday 11/02

If you did not receive the email that went out yesterday regarding TT23 info and the link for our new hoodie order please let us know so we can get you back on our email list! (Check your spam folder too)

Heading into this weekend we just wanted to send out a brief overview of what Saturday will look like. There will be no regular classes due to our annual in-house competition. If you are not competing you are of course welcome to come watch!!

Doors - 8:00am, check your team in to receive shirts and score sheets, begin warm ups on your own

Mandatory Athlete Briefing - 8:40am, please be in the building by this time

WOD 1 - 9:00am start, strength ladder

From there the following two workouts tend to be on the hour. Top 6 teams will be heading into the semi-finals at 12 pm with finals for the top 4 teams shortly after. We hope to be handing out awards by 1pm.

We highly suggest bringing layers, hydration, snacks, and most importantly double checking if all your gym equipment is ready to go in your bag.

The video for WOD 1 is posted on our social media pages. Please be sure to view all the workout video standards before coming down to compete on Saturday. (WODs 2 & 3 will be posted today and tomorrow)

NEW HOODIES:

Click the google sheet link below to view and place your pre-order. Please let the entire page load first before typing. If you have trouble filling out the sheet contact us with your sizes and quantities.

All sweatshirts are a heavyweight "Independent Trading" hoodie. The only light weight sweatshirt is the black camo zip-up.

https://docs.google.com/spreadsheets/d/1Sqr_rDXzSOMK_G0ruuXLHaRnDjB6w4GkD10VBDFTwdg/edit?usp=sharing

Strength - Every 90s x

  • 1 Power Snatch + 1 Hang Power Snatch

  • Build to a heavy complex

WOD- Rounds + Total Time

10 min AMRAP :

  • 30 DU

  • 8 Lateral Burpees

  • 4 Power Snatch (115/85)

Rest 5:00

For Time

  • 20 Power Snatch

  • 40 Lateral Burpees

  • 100 DU

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)