Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
WOD - 12 min AMRAP
2-4-6-8….
Shuttle Runs
Sit Ups
Pull Ups
Post WOD - KB Holds 5 Rounds
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.
https://foreverfierce.com/collections/crossfit-undertow
Strength - Every 2:00
3-3-3-2-2-2 Front Squats
Build based off feel
WOD - 3RFT
48/40 - 36/30 - 24/20 Cal Row
20 - 15 - 10 - Front Squats (135/95)
Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.
https://foreverfierce.com/collections/crossfit-undertow
Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.
https://foreverfierce.com/collections/crossfit-undertow
Anyone can order - have it shipped here to CFU for pick up or to your home.
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Strict Press
Build based off feel
WOD - 5 RFT
10 KB Swings (70/53)
50 DU (75 singles)
5 Wallwalks
We need final shirt sizes in for SF26 this morning ! Ladies if you would like the tank option please let us know your size asap too!
Don’t forget about our current shirt launch that’s available for pre-order:
https://foreverfierce.com/collections/crossfit-undertow
Anyone can order - have it shipped here to CFU for pick up or to your home. Spread the word !
WOD - For Time
3 Rounds
9 T2B
9 Power Cleans (155/105)
9 Burpees
1,000m Row
3 Rounds
7 T2B
7 Power Cleans
7 Burpees
1,000m Row
3 Rounds
5 T2B
5 Power Cleans
5 Burpees
LADIES - we are going to offer a tank top option for spring fling! The color is turquoise so it might be a little lighter than pictured. Please either mark on the sheet “TANK” or DM/email us your size by this Monday morning (04/20)
If I don’t see “tank” by your sizing it will be ordered as a tee!
We need ALL shirt sizes (tanks and tees) by this Monday morning !! Tees are just like our last Turkey Tourney ones.
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - 10 Sets
Every 90s Sets 1-5 = 2 Cleans
OTM Sets 6-10 = 1 Clean
Build to a heavy single