Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Pre-order is almost over for our new shirts! Don’t miss out! ORDER NOW.
https://foreverfierce.com/collections/crossfit-undertow
Strength - Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1 Power Snatch
Build to a heavy single
WOD - 12 min AMRAP
6 Power Snatch (75/55)
12 Box Jump Overs (24/20)
18 Wallballs (20/14)
Spring fling competitors - Doors will open at 8am on Saturday , please be here and checked in by 8:40am the latest so we can go over a few things before we start. WOD 1 will begin at 9am sharp. Double check your gym bags for all your extra equipment and gear, bring layers for between heats if you need to change or keep warm. Bring plenty of water and some refuel snacks if you’d like. Spectators are of course welcome to come down and watch! We will be releasing WODs 1-3 over the next couple days so stay tuned to our Instagram page for all the standards and details.
Body Armor - OTM x 4 Rounds
12 DB Goblet Squats
:20 Side Plank ea side
10 Leg lifts over DB ea side
50ft Low Bear Crawl
WOD - 3RFT
30 Sit Ups
20 Alt. DB Devils Press (50/35)
Strength Day
WOD - “Lynne” Every 5:00 x 5 Sets
Max Bench Press (M: Bodyweight / W: 75% of BW)
Max Pull Ups
Score = total reps
Please don’t forget about our current pre-order! Use the link below to order, orders will be shipped here to CFU unless you change the shipping preference when checking out. Anyone can order, don’t miss out!!
There are a lot of options. Double check the style, size, and color before checking out!
https://foreverfierce.com/collections/crossfit-undertow
Spring fling week!!! - This Saturday we will not have regular classes due to our in-house competition. Competitors - we will open our doors at 8am and the first WOD will begin at 9am sharp. The first three workouts will be released later this week so stay tuned !
Don’t forget about our new patriotic shirts that are up for pre-order! Order now before you forget!! Store closes on Friday!!
https://foreverfierce.com/collections/crossfit-undertow
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Build based off feel to a heavy unbroken set
WOD - 5RFT
15/12 Cal Row
6 Power Cleans (185/135)
Congrats to Nash on taking 2nd place at the NYPD CrossFit law enforcement throw-down last weekend. Super proud!!
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - OTM x Every 90s x 10 Sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Build based off feel (power or squat)
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