CFU closed this weekend (due to cleaning and maintenance), beach wod Sunday at 9am Smith Point (no open gym).

Don’t forget about our apparel sale happening right now! Use the link below to order, if you have trouble filling out the google sheet e-mail us or tell a coach next time you’re in! Ends Friday at midnight. (contact@cfundertow.com)

https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit#gid=0

Strength - Every 3:00 Back Squats

10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%

Body Armor - 7 min AMRAP

10 bent over barbell rows
:15s Double KB Squat hold
2 min Rest
Accumulate 1:00 L-sit
Every drop 15 banded good mornings