Thursday 11/09

LAST DAY TO PRE-ORDER:

Don’t miss out on our new hoodie order!! Today is the last day to throw you orders on our google sheet. If you have trouble filling it out please send your full order to us contact@cfundertow.com or DM on Instagram.

Extras will be EXTREMELY limited, no guarantees that we will have your size/style in stock.

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

Skill- Alt OTM x 12 mins

• Even : 1-2 Rope Climbs

• Odd: 12 Alt DB Floor Press

WOD- 4 RFT

• 50 DU

• 15 T2B

• 12 Deadlifts (185/135)

Wednesday 11/08

Congrats to Jackie and Katie on completing the NYC Marathon this past weekend!! All your hard work paid off!

Please contact us if you have trouble filling out the sheet to pre-order our new hoodies. Before typing your order please let the entire page load first. The only lightweight hoodie is the zip up black camo. All others are a regular heavyweight hoodie.

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

Strength- OTM x 10 mins

2-2-2-2-2-1-1-1-1-1

• Power Snatch

• Build based off feel

WOD- 4:00 AMRAP + 2:00 Rest x 3 “Sets”

Set 1 =

• 5 Power Snatch (115/85)

• 9 Pull ups

Set 2 =

• 3 Power Snatch (135/95)

• 6 C2B

Set 3 =

• 1 Power Snatch (155/105)

• 3 BMU

Score = TOTAL REPS

Tuesday 11/07

Don’t forget to pre-order our latest hoodie design by this Thursday! Please contact us if you have trouble filling out the sheet. Before typing your order please let the entire page load first.

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

Body Armor- 4 RNFT

• 12 Hollow Tucks

• 10 Paloff press ea side

• :30 Handstand Hold

• 20 Russia Twists

WOD- OTM x 20 mins

• Min 1 = 15/12 Cal Row

• Min 2 = 10 Burpee Box Jump Overs (24/20)

• Min 3 = 15 Wallballs (20/14)

• Min 4 = Rest

Monday 11/06

Another incredible Turkey Tourney in the books! Congratulations to ALL of our athletes who competed on Saturday, you gave it your all!! We saw so many new PRs on both the strength ladder and bench press! Thank you all for continuing to be involved with our annual events, it’s a lot of fun for us to be able to watch you all compete right here in our home gym!

Strength- Every 90s x 7 Sets

• 1 Power Clean + 1 Hang Power Clean + 2 Front Squats

• Build based off feel

WOD- 4 RFT

10-15-20-25

• Back Rack Reverse Lunges (75/55)

• Deficit push ups (45/25)

Friday 11/03

TOMORROW IS THE BIG DAY!!! TT23 IS HERE! Reminder that there are no regular classes tomorrow (Saturday 11/04)

Athletes- we will be holding a mandatory briefing at 8:40am, please be in the building by this time. WOD 1 will begin at 9am sharp! Doors will open at 8am, check your team in to receive shirts and score sheet packets.

The first two workout standard videos have been posted on our social media pages. If you are competing tomorrow check out those videos before arriving. Workout 3 will be posted this afternoon.

Spectators are of course welcome to watch!!

Body Armor- 4 RNFT

• 15 Banded good mornings

• 10 Single leg glue bridges ea.

• 10 Banded pull aparts ea.

• 1:00 Plank

WOD- For Time

• 500m Row + 1 min Rest x 3

• 750m Row + 2 min Rest x 2

• 1,000m Row