Friday 07/10 - NO Evening classes

We apologize for the last minute cancelation but due to a scheduling conflict we will not have evening classes tonight

10 years of CFU

Tomorrow will mark 10 years since we first opened the doors for our very first classes as “CrossFit Undertow”. We cannot thank you all enough for the continued support and believing in us while we navigate this thing called life! It has been such a fun ride. The milestones. The events. The endless PRs. THE COMMUNITY. Every single one of you has made such an incredible impact on our lives as well. We all may be ten years older, but at the same time we also feel as if we’re just getting started. The best is yet to come. Thank you again for trusting us and showing up (even when it’s hard).

We hope you are able to join us next Saturday the 18th at 6pm to celebrate!!

(We’ll save our traditional “Undertow” WOD for Monday 07/13)

Strength Day

Part 1 - Every 2:00

• 8x4 Back Squat

• @ 70-75% of 1RM

Part 2 - Every 90s x 8 Sets

• Sets 1-4 = 2 Cleans + 1 Jerk

• Sets 5-8 = 1 Clean + Jerk

• Build based off feel

Thursday 07/09

Strength - Every 2:30 x 3 Sets

• 10 Deadlifts

• Tap & Go sets

• ~60-65% of 1RM

WOD - 4 RFT

• 400m Run

• 20 KB Swings (53/36)

• 50 DU

Wednesday 07/08

Next Saturday is our big 10 year anniversary party ! We hope to see you all there to celebrate !

Body Armor - 4 RNFT

• :20 Flex Arm Hang (mod top of ring row hold)

• 15 Hollow Tucks

• 10 Banded walk steps ea. way

WOD - 6 RFT

• 250m Row

• 5 Box Jumps (30/24)

• 2 Rope Climbs

Tuesday 07/07

Strength - Every 90s x 7 Sets

• 1 Power Clean + 1 Hang Power Clean

• Build based off feel

WOD - 12 Min AMRAP

• 10 Wallballs (20/14)

• 6 Lateral Burpees

• 3 Power Cleans (185/125)

Monday 07/06

We hope you all had a great holiday weekend!

Saturday 07/18 - All classes on , 10 year anniversary party in the evening!

Sunday 07/19 - Closed

Don’t forget we added a 7am class to all Fridays during the months of July and August !

Strength - Every 2:00 x 5 Sets

• 5 Strict Press

• @ ~70% of 1RM

WOD - 5 RFT

• 15 Push Press (115/85)

• 15 T2B