Wednesday 10/22

October 21, 2025 by Domenique DeRosa

Body armor - Alt OTM X 12 mins (4 RDS)

12 DB Bench
10 DB Rows ea side
:20 side Plank ea

WOD - For Time

Buy in - 100 DU

7 Rounds

10 Pull Ups
8 Rev DB Goblet Lunges (50/35)
6 Lateral Burpees over DB

Buy Out - 100 DU

Tuesday 10/21

October 20, 2025 by Domenique DeRosa

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

October 19, 2025 by Domenique DeRosa

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

October 16, 2025 by Domenique DeRosa

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

October 15, 2025 by Domenique DeRosa

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