Friday 08/02

We are happy to announce that Coach Dom will be running a kids class each Monday for the month of August at 3:15pm-4:00pm.

Dates : 08/05, 08/12, 08/19, 08/26

Please email us if your children are able to attend as well as their ages. Preferred age range: 6-12 (contact@cfundertow.com)

Strength Day

Part 1 - Every 2:30 x 6 Sets

• 8 Split Squats ea. leg

• Use weight based off feel

Part 2 - OTM x 15 mins : Power Cleans

• Sets 1-5: 3 Reps @ 70-75%

• Sets 6-10: 2 Reps @ 75-80%

• Sets 11-15: 1 Rep @ 80-85%

Thursday 08/01

Hello August !!

Body Armor - OTM x 4 RDS

• 2-4 Wallwalks

• 15 Heavy Russian KB Swings

• :20 Side Plank ea.

WOD - For Time

• 800m Run + 40 Wallballs (20/14)

• 600m Run + 30 Wallballs

• 400m Run + 20 Wallballs

• 200m Run + 10 Wallballs

Wednesday 07/31

WOD - 5 RFT

• 40 DU

• 30 Sit Ups

• 20 Push Ups

• 500m Row

Tuesday 07/30

Strength - Every 2:00

• 3-3-3-3-2-2-2-2

• Front Squats

• Build to a heavy double

WOD - “Bell” 3RFT

• 21 Deadlifts (185/135)

• 15 Pull Ups

• 9 Front Squats

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Monday 07/29

Today is the Long Island Lifeguard Championships down at Smith Point Beach! Opening ceremonies will begin about 10am with the competition kicking off shortly after. Come down to watch and support coaches Pat and Esek as well as all your other local lifeguards in an amazing display of rescue races.

Strength - Alt OTM x 10 mins

• Even: 3 Tempo Strict Press

• Odd: 20 Hollow Tucks

WOD - 6 RFT

3 Rounds

• 15 Power Cleans (115/85)

• 15 Lateral Burpees

-into-

3 Rounds

• 15 Push Jerks

• 15 Box Jumps (24/20)