Wednesday 08/07

Body Armor - OTM x 12 mins

• 20 Banded bicep curls (thin bands)

• 10 Single leg glute bridges ea.

• 10 Bentover barbell rows

• 20 Hollow Tucks

WOD- For Time

3 Rounds :

• 15 Lateral Burpees over rower

• 25 Wallballs (20/14)

-Into-

• 100/80 Cal Row

Tuesday 08/06

Thank you to everyone who came down for our first kids class of the month! There are still 3 more classes left within August! Each Monday at 3:15-4:00pm ages 6-12

Strength - Every 90s x 7 Sets

• 1 Power Clean + 1 Hang Power Clean

• Build based off feel

WOD - For Time

• 800m Run

• 50 Pull Ups

• 30 Power Cleans (155/105)

Monday 08/05

This afternoon will be the first of four kids classes for the month of August! If you haven’t already contacted us please do so before this afternoon so we know your child is attending ! Age range 6-12

Strength - Every 2:00 x 5 Sets

• 3 Deadlifts

• Build based off feel

WOD - 5RFT

• 3-6-9-12-15 Deadlifts (225/155)

• 50 DU (75 singles)

• 15/12 Cal Row

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