Open

Yes we are open, but as usual we will keep you updated with any sudden closures .

We know things are starting to become extreme so please help us, help each other, stay home if you do not feel well, and update us if this is the case.

Wash your hands, clean off your equipment.

CFU’s schedule will remain normal.

Strength- every 90s x 5 sets

  • 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

WOD- For Time

  • 21 Power Snatches (95/65)

  • 5 Rounds “Cindy”

  • 21 OHS

  • 5 Rounds “Cindy”

  • 21 Squat Snatches

On a serious note...

CF Undertow,

With the ongoing spread of this insane virus PLEASE take the necessary precautions to keep you, us, equipment, peers, etc..clean and safe.

We have been doing our best to continue sanitizing and cleaning equipment and floors daily. We have disinfectant wipes and spray to help that can be used on any piece of equipment in here.

We will continue to remain open, BUT if you do not feel well.... please do not attend class and take the risk. If you have had symptoms please contact us right away.

Undertow will keep classes going and keep everyone updated in case of a sudden closure.

If you have any questions or concerns contact us at any time.

Saturday reminder

Reminder this Saturday- 9:00am shoulder mobility and injury prevention workshop with Dr. Cat. Class will begin at 10:00am (WBC will remain at 8am)

if you plan on attending please fill out a quick questionnaire with this link, all are invited to attend! https://forms.gle/oqup2onWb4gCt9mw7

Strength- Every 4:00 x 5 Sets

  • 3 unbroken rounds of :

  • 1 High Hang Sq. Clean + 1 Hang Sq. Clean + 1 Sq. Clean

  • begin at 40-45% of 1rm Sq Clean

WOD- 16 min AMRAP

  • 12 Burpees

  • 12 DB Snatch (50/35)

  • 12 DB Box Step ups (24/20)

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Tuesday skillz

Yesterday an email went out with some important dates to note. If you did not receive it check your spam folder first, if it’s not there either let us know so you can be put back onto our email list

This Saturday 03/14 the 9:00am class is pushed back to 10:00am start. Dr. Cat Powell will be leading a shoulder mobility & injury prevention clinic. All are welcome to attend!

Skill- 5 min AMRAP x2

  • Part 1= 2 Strict HSPU + 2 Cal Row

  • 4 SHSPH + 4 Cal Row

  • 6+6 etc…

    Rest 2:00

  • Part 2= 2 Deficit HSPU + 2 Cal Row

  • 4 DHSPU + 4 Cal Row

  • 6+6 etc…

WOD - Every 3:00 x 6 Rounds

  • 21/15 Cal Row

  • 30 DU

  • 3 Power Snatches*

    • increase weight each round

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