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)

Friday 10/23

Today marks the last squat cycle before we test our 1RMs next week!

This Sunday - if you’re able to please join us for a lower back workshop with chiropractor Dr. Dan Holland! It’s free for all CFU members so take advantage of this opportunity! Open gym will be pushed back to 10am-11am.

Next Saturday - Halloween CrossFit Total! During class we will be testing 1RMs for Strict Press, Back Squat, and Deadlift. Classes will still remain the same with ladies only at 8am and everyone else at 9am.

Strength Day

Part 1 - Every 2:00

  • 10 × 3 Back Squats

  • @ 80-85% of 1RM

Part 2 - OTM x 10 Sets

  • 1 Clean

  • Build to a heavy single