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
Tuesday 10/14
New hats !!! We have a very limited supply left, $30 each, grab one in our lobby or DM us to hold one for you (just let us know how you’d like to pay)
WOD - Every 2:00 x 15 RDs
Switch every 2:00
RDs 1-4-7-10-13
4 Ring MU (mod to BMU or 10 Dips)
Max Cal Row/Ski/Bike
RDs 2-5-8-11-14
20 Sit ups
Max Cal Row/Ski/Bike
RDs 3-6-9-12-15
25 Air Squats
Max Cal Row/Ski/Bike
Score = Total Cals
Monday 10/13 - Columbus Day
8:00AM CLASS ONLY TODAY
Partner WOD - For Time
“You go + I go” style rounds
10 Rounds
5 Power Snatch (95/65)
5 Pull Ups
10 Rounds
5 Thrusters (115/85)
5 T2B
10 Rounds
5 Power Clean + Jerk (135/95)
5 Lateral Burpees