Thursday 11/07
Today there will be no 7am and 8am classes. All others will be on
WOD - OTM x 6 rounds
Min 1 = 100m Run
Min 2 = :30 sec handstand hold
Min 3 = 2 rope climbs
Min 4 = Max DB snatch
Min 5 = 1min rest
Score = DB snatch
Wednesday 11/06
Remember that we have a few cancelations over the next week. Check out the image for available class times.
Body Armor - OTM x 12 mins
:40 sec plank
10 Barbell good mornings (65/45)
10 standing Skull crushers
WOD - For Time
By in 1000m Row
5 rounds
20 air squats
15 deadlifts (115/85)
10 Ring dips (mod to 10 push ups)
Tuesday 11/05
If you missed yesterday’s post and announcements please scroll back to stay updated !
Here are the schedule adjustments over the next week, especially in the morning.
Strength - Every 90s X 6 Sets
3-3-3-2-2-2 Push Press
Build based off feel
WOD - 4RFT
5 Wall Walks
15 KB Swings (53/36)
15 Burpees
15 Box Jump Overs (24/20)
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
