Tuesday 10/21
WOD - 3:00 on + 1:00 Rest x 5 RDS
12 KB Swings (53/36)
12 Box Jump Overs (24/20)
Max Cal Row
POST WOD - 5 Rounds
Double KB Holds
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
Monday 10/20
Thank you to our coaches for helping fill in while we’re still away in California for a friend’s wedding ! See you guys on Wednesday!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Begin ~ 65% and build based off feel
WOD - 12 mins AMRAP
50 Push Ups
30 T2B
In remaining time AMRAP
4 Push Press (95/65)
8 Front Squats
Friday 10/17
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - OTM x 12 Sets
Sets 1-6 = 1 Clean + 1 Hang Clean
REST 1:00
@ 7:00 Sets 7-12 = 1 Clean
Build based off feel
Thursday 10/16
Dom and Pat will be out of state Friday through Tuesday, if you need anything regarding billing or membership please send us an email (contact@cfundertow.com)
Turkey Tourney sign up sheet is in the lobby ! Grab your partner and be sure to write in your shirt size too. If you need help finding a partner let us know as soon as possible.
Body Armor -
Alt OTM x 3 Rounds
Min 1 = 16 Alt Kong Rows
Min 2 = 12 V-Ups
Alt OTM x 3 Rounds (:40 hold + :20 rest)
Front Rack KB Hold
Wall Sit
WOD - Alt OTM x 4 Rounds
Min 1 = Max Wallwalks
Min 2 = Max KB Swings (53/36)
Min 3 = Max Shuttle Runs
Min 4 = Rest
Wednesday 10/15
Mark your calendar November 22, 2025 this year’s annual in-house Turkey Tourney competition. M/M and F/F teams. This is an all levels comp. Sign-up sheet will be in the lobby soon. Find your partner and sign up!! If you cannot find one we’ll find one for you. Any questions ask Domenique or Pat. (Active CFU members only)
Strength - Every 2:30 x 4 Sets
5 Deadlifts
Unbroken sets, build based off feel
Begin ~ 65-70% of 1RM and build
WOD - 6 RFT
12-10-8-6-4-2 Clean & Jerk (115/85)
2-4-6-8-10-12 Lateral Burpees
30 DU