Monday 11/04

Congratulations to Chuck and Jackie on completing the New York City marathon yesterday!! We are so proud!!

We have a few schedule changes coming up for the next two weeks, mostly with our morning classes. Please take note of the following cancellations posted below. Pat and I (Dom) will be heading over to Scotland for the Rogue Invitational! We will be out of the gym Tuesday evening the 5th through Wednesday the 13th. If you have any questions or need membership help please email us (contact@cfundertow.com) or message us on Instagram.

Turkey Tourney - Saturday November 16th - NO regular classes this day. Doors will open at 8:00am and we will have a mandatory athlete briefing at 8:40am. Please be in the building by this time and checked in. We will be posting our first three workouts on our social media pages a few days beforehand to check out.

Wednesday 11/06 - no 7:00am
Thursday 11/07 - no 7:00am or 8:00am
Tuesday 11/12 - no 7:00am or 8:00am
Wednesday 11/13 - no 7:00am or 8:00am
ALL OTHER CLASSES WILL BE ON

WOD- For Time

  • 4 RDS + 80/64 Cal Row

  • 3 RDS + 60/48 Cal Row

  • 2 RDS + 40/32 Cal Row

  • 1 RD + 20/16 Cal Row

(1 RD = 30 DU + 5 Strict Pull ups + 15 Sit ups)

Friday 11/01

We saw SO many PRs yesterday during our annual CrossFit Total test, congratulations !!!

If you did hit a new PR mark it down so you will know your numbers during future percentage work.

Strength - OTM x 10 mins

  • 2-2-2-2-2-1-1-1-1-1 Hang Power Snatch

  • Build based off feel

WOD - 14 min AMRAP

  • 12 DB Box Step Ups (50/35)

  • 8 Alt. Devils Press

  • 200m Run

Check out Deep End Fitness - they are hosting a class next weekend and offering us 20% off ! Use this link for more info and registration https://www.deependfitness.com/upcoming-events/demos-m5jmd-exz26-5ctsp-rjdem-rxj4g-eksec-25gxt-7s8g8-njhkw-6an8c-bf5g6-jjzsl-m6782-afltf

Happy Halloween 10/31

CrossFit Total - total lbs

  • 1 RM Strict Press

  • 1 RM Back Squat

  • 1 RM Deadlift

Finding a new 1RM or heavy single for all three lifts and adding them together for your “score” today.

We have a very limited number of extra Pumpkin Iron shirts! 1-medium , 2-large and 1-2XL. See a coach or DM us to claim

Tomorrow will be a regular CrossFit style class due to today’s strength.