Thursday 12/12
Conditioning/Skill - Alt OTM x 10 min
15/12 Row/Ski/Bike
2-3 Ring MU (6-10 Ring Dips)
WOD - 3RFT
50 DU
40 Sit ups
30 DB Box Step Ups (24/20)(50/35)
Wednesday 12/11
Saturday - morning classes on + holiday party at 7pm
Sunday - closed
Body Armor - OTM x 12
Min 1 = 15 DB Skull Crushers
Min 2 = 20 Side Plank ea. side
Min 3 = 10 Plate Halos ea. way
WOD - 15 min AMRAP
20/16 Cal Row
20 Alt DB Snatch (50/35)
2 Rope Climbs
Tuesday 12/10
Strength - Every 90s x 6 Sets
3-3-3-1-1-1 Push Jerks
Build based off feel
WOD - 6 RFT
6 Squat Cleans (135/95)
6 T2B
6 Push Jerks
Monday 12/09
Please have your final orders and sizes in today for our new apparel. If you need help with the google sheet (or just don’t feel like filling it out lol) send us an email or DM asap.
This weekend - Saturday we will still have our regular classes then in the evening is our annual holiday party. Pot-luck sheet is in the lobby to take a look at and fill out if you plan to bring a dish / dessert. Significant others are welcome to come down too! Adults only please and byob
Sunday we will be closed.
Strength - Every 2:00
5 x 5 Bench Press
@ 70-75% of 1RM
WOD - 5RFT
15/12 Cal Row
9 Burpee Box Jumps (24/20)
Friday 12/06
Pre-order through Monday 12/09. If you need help placing your order please contact us with your sizes asap (contact@cfundertow.com)
NEXT Saturday is our annual holiday party ! Come celebrate with us right here at CFU starting at 7:00pm. This will be pot-luck (sheet in the lobby to fill out if you’d like to bring an app or dessert) , BYOB, adults only , and significant others are of course welcome!
Strength Day
Part 1 - OTM x 12
Even : 4 Back Squats
Odd : 2 Front Squats
@ 70-75% of 1RM FSq
Part 2 - Every 90 x 10 Sets
2-2-2-2-2-1-1-1-1-1 Clean & Jerk
Build based off feel
