Friday 10/30

Tomorrow- Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻

WOD -

Alt OTM x 4 RDS

  • 15/12 Cal Row

  • 50 ft Handstand walk (100ft bear crawl)

-rest 2:00-

Alt OTM x 4 RDS

  • :40 Plank

  • 12 Ring dips

-rest 2:00-

4 Rounds

  • 400m Run

  • 1:00 Rest

Thursday 10/29 - LAST DAY TO PREORDER

Pre-order our new apparel by midnight tonight! We will not be ordering extras. Follow the link below to grab your sizes!

https://foreverfierce.com/collections/crossfit-undertow

Reminder for this Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻

WOD - 15 min AMRAP

  • 100m DB Farmers Carry (50/35)

  • 12 DB Alt Box Step Ups (24/20)

  • 30 Sit ups

Post WOD - Alt OTM x 5 Rounds

  • 40 DU

  • 10 Bentover barbell rows

Wednesday 10/28

Tomorrow - Last full day to pre order our new apparel!!! We will not be ordering extras. Use the link below to order. We have samples of the sweatpants in the lobby. The hoodie color “Dusty Sage” is currently not available in a size small. All other colors and sizes are available though!

https://foreverfierce.com/collections/crossfit-undertow

Friday - regular CrossFit class - no strength day

Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻

Strength - Every 90s x 8 Sets

  • 2-2-2-2-1-1-1-1 Power Cleans

  • Build to a heavy single

WOD - 6 RFT

  • 4 Power Cleans *

  • 8 Burpees

  • 12 Pull Ups

    RDS 1 & 2 (135/95)

    RDS 3 & 4 (155/105)

    RDS 5 & 6 (185/125)

Tuesday 10/27 - new fall apparel order!

This Thursday - Last day to pre order our new apparel!!! We will not be ordering extras. Use the link below to order. We have samples of the sweatpants in the lobby. The hoodie color “Dusty Sage” is currently not available in a size small. All other colors and sizes are available though!

https://foreverfierce.com/collections/crossfit-undertow

Strength - Every 2:00 × 5 Sets

  • 3 Overhead Squats

  • Build based off feel

  • Modify to front squats if needed

WOD - 3 RFT

  • 400m Run

  • 15 Overhead Squats (95/65)

Monday 10/26

This week :

Thursday - Last day to pre order our new apparel!!! We will not be ordering extras. Use the link below to order. We have samples of the sweatpants in the lobby. The hoodie color “Dusty Sage” is currently not available in a size small. All other colors and sizes are available though!

https://foreverfierce.com/collections/crossfit-undertow

Friday - regular CrossFit class - no strength day

Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻

Strength - Alt OTM x 4 Rounds

  • 12 DB Bench

  • 12 Skull crushers

  • 15 Barbell curls

WOD - 3:00 AMRAP + 1:00 Rest x 5 Rounds

  • 10 T2B

  • 10 Box Jump Overs (24/20)

  • 10 Push Ups

  • Max Cal Row (score)