Tuesday 10/14

New hats !!! We have a very limited supply left, $30 each, grab one in our lobby or DM us to hold one for you (just let us know how you’d like to pay)

WOD - Every 2:00 x 15 RDs

Switch every 2:00

RDs 1-4-7-10-13

• 4 Ring MU (mod to BMU or 10 Dips)

• Max Cal Row/Ski/Bike

RDs 2-5-8-11-14

• 20 Sit ups

• Max Cal Row/Ski/Bike

RDs 3-6-9-12-15

• 25 Air Squats

• Max Cal Row/Ski/Bike

Score = Total Cals

Monday 10/13 - Columbus Day

8:00AM CLASS ONLY TODAY

Partner WOD - For Time

“You go + I go” style rounds

10 Rounds

• 5 Power Snatch (95/65)

• 5 Pull Ups

10 Rounds

• 5 Thrusters (115/85)

• 5 T2B

10 Rounds

• 5 Power Clean + Jerk (135/95)

• 5 Lateral Burpees

Friday 10/10 - No 5:30pm class

No 5:30pm class today - we apologize for any inconvenience

Strength Day

Part 1 - Back Squats every 2:00

• 7 x 5 Back Squats @ 70% of 1RM

Part 2 - 12 sets

• Sets 1-6 = Every 90s - 2 Snatch

• Sets 7-12 = OTM - 1 Snatch

• Build based off feel

Thursday 10/09

TODAY IS THE LAST DAY TO ORDER!! Follow the link below and please double check your style, size, and color before checking out !!!

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

Monday - October 13th - Columbus Day - 8:00am class only

Body Armor -3 Rounds OTM

• :20 Side plank ea.

• 16 Alt Kong Rows

• :40 Double KB Front Rack Hold

• 10 Barbell good mornings

WOD - 3RFT

• 500m Row

• 25 Box Jump Overs (24/20)

• 25 T2B

Wednesday 10/08

Please please please don’t miss out ! Order link will be open through today and tomorrow

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

Strength - Every 90s x 7 Sets

• 3-3-2-2-1-1-1 Push Jerks

• Build to a heavy single

WOD - 5RFT

• 15-12-9-6-3 Push Press (95/65)

• 25-20-15-10-5 Lateral Burpees

• 50-40-30-20-10 DU