Thursday 10/29 - LAST DAY TO PREORDER

October 28, 2026 by Domenique DeRosa

Pre-order our new apparel by midnight tonight! We will not be ordering extras. Follow the link below to grab your sizes!

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

Reminder for this 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👻

WOD - 15 min AMRAP

100m Farmers Carry (53/36)
12 DB Alt Box Step Ups (24/20)
30 Sit ups

Post WOD - Alt OTM x 5 Rounds

40 DU
10 Bentover barbell rows

Wednesday 10/28

October 27, 2026 by Domenique DeRosa

Tomorrow - Last full 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 - Every 90s x 8 Sets

2-2-2-2-1-1-1-1 Power Cleans
Build to a heavy single

WOD - 6 RFT

4 Power Cleans *
8 Burpees
12 Pull Ups

RDS 1 & 2 (135/95)
RDS 3 & 4 (155/105)
RDS 5 & 6 (185/125)

Tuesday 10/27 - new fall apparel order!

October 26, 2026 by Domenique DeRosa

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

October 25, 2026 by Domenique DeRosa

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

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

October 22, 2026 by Domenique DeRosa

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