At home Cf games open??

You read that right. CF headquarters is doing something awesome to help support us as well! A three week online competition, but at home! To participate it is completely free however there is an option to donate towards YOUR box… meaning CFU!

Rumor has it that the first workout will be released this Friday 04/03, of course we will be programming these into our daily wods too! For more information go to www.games.crossfit.com

At home WOD- 3 Rounds for time

• 20 Single Leg Glute Bridge (R)

• :30 side Plank (R)

• 10 Jumping Lunge

• 400m run

• 10 Jumping Lunge

• :30 side plank (L)

• 20 Single leg glute bridge (L)

Single Leg Glute Bridge= Preform a regular glute bridge but one leg is kicked straight out and one foot planted on the floor

Keep on keepin on!

Who knows when we’ll be able to get back into action AT Undertow… for now we need to stay motivated, stay busy, stay on track!

NEW ELEMENT added into our challenge this week. Water! Scroll back to our post from yesterday or refer to our email that went out for more info!!

NEW MINI challenge on social media! Send or tag us your Turkish get up videos! If you are participating in our 4 week challenge this will count as an extra point!

CFU’s link to order FitAid products and help support us! https://www.lifeaidbevco.com/resellerprogram/member/join/code/5e7c8953e5dea9.72157765/

At home WOD- For Time

Buy-in: 100 DU (200 singles)

10-9-8-7-6-5-4-3-2-1

• Groiners

• Russian Twists

• G2OH (if you do not have an object to use complete squat thrusts)

Buy-Out: 100 DU

New elemeNt in challenge

Week 2 addition : 

Starting today (Monday 3/30) we are adding an element this week to our challenge. WATER! It is super important to always keep hydrated. Goal: earn a point by daily consuming the appropriate amount of water your body needs. How much? Half of your body weight in ounces of water should be consumed daily. If you do not reach that goal you do not receive a point. 

All other points to be earned will remain the same as last week, so now your max daily point balance will be 5. This coming week we plan on announcing a couple more mini social media challenges to earn a bonus point so stay tuned into that as well! 

Try to have this last week's points filled into your line on the google sheet. This afternoon I will be adding up the totals and wiping the week clean to start again. The totals will be to the right of Sunday and at the end of our 4 weeks your total points will be added up!

At home WOD- 20 min AMRAP

Deck of Cards- randomly pick a card and complete the movement that suit calls. Complete the number of reps on the card that you pull and then move onto another card. Keep going until 20 minutes is up.

• Hearts = Push Ups

• Spades = Jumping Lunges

• Diamonds = Sit ups

• Clubs = Air Squats

• Joker = 15 Burpees

  Ace= 1 Rep

  Jack= 11 Reps

  Queen= 12 Reps

  King = 13 Reps

Fitaid <3’s us!

The company “LifeAid” where FitAid was created is doing an awesome part in helping YOUR CrossFit box! Any 24 can or full case purchase a portion of your total will be coming back to CFU during this time of closure.

We know you all love this stuff and how it’s so hard to keep it on the shelves. Most have been craving it since closure so here’s your chance to grab some beverages and help support us as well! Use the link below to order, this is our own personal link for CFU!

https://www.lifeaidbevco.com/resellerprogram/member/join/code/5e7c8953e5dea9.72157765/

At home WOD-

• :15 Plank + :15 Rest

• :30 Plank + :30 Rest

• :45 Plank + :45 Rest

• 1:00 Plank + 1:00 Rest

• Max Plank + 1:00 Rest

• Max Plank

These sets are meant to be unbroken. Adjust times if needed.

Hey weekend !

Usually we don’t post on the weekends but during this circumstance we’ve decided to keep the at home wods flowing!

Remember if you’re participating in our 4 week challenge to mark in your daily points. There’s still time if you haven’t already sent us your mini challenge pics/videos

At home WOD-

Part 1= 3 RNFT

• 10 Split Squats ea. Leg

• :20 Side Plank hold ea. Arm

• 10 Squat Thrusts

• 20 Flutter Kicks

Part 2= 8 Rounds (alt. Tabata :20on :10 off)

• Wall Sit

• Push Ups

Split Squat- like a Lunge but the back leg is elevated onto something; chair, couch, etc… Trying to achieve full depth.