The give program

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Just wanted to extend this information to those interested. "The Give Program" is helping your local gym during this time of closure. Visit www.thegiveprogram.org to see what it's all about! Scroll down on their home page to read their mission and story. 

A portion of your order comes back to CFU! Your box will be delivered to your door, quick, safe, and ready to go!

What's in the box??:

Consists of the good good. All of the protein is frozen, vacuum sealed, carefully packed in an insulated box, and shipped to your door. You are receiving 12 pounds of quality protein at a low cost to you AND you are helping someone.. GIVE FORWARD.

You will receive:

- 5lbs Chicken Breast - All-Natural ABF
- 2lbs Ground Beef - 90/10 Lean Sirloin Steak
- 1lb Shrimp - Peeled, Deveined White South American
- (2) 6oz NY Strip Steaks - USDA Choice
- (2) 6oz Atlantic Salmon Filet

Humanely raised

No antibiotics or added hormones ever

High quality

Before you check out and complete your order you will have to enter in which box you are supporting with some information. Of course the "gym name" is CrossFit Undertow, and where it says "Gym Contact" you can put Dom's email address which is domcfundertow@gmail.com or you can even input CrossFit Undertow a second time.

We just received our box today and we're so excited to break in the weekend with some fresh cooked meals!

If you have any questions at all contact us at any time!!

Other ways to help support CFU:

FitAid's custom CFU link : https://www.lifeaidbevco.com/resellerprogram/member/join/code/5e7c8953e5dea9.72157765/

www.games.crossfit.com - it's not too late to sign up for the "At Home Open" - registration is free or you can make a donation to CFU!

At home Open wod #3: For Time

  • 50 Double DB Deadlifts (50/35)

  • 50 Sit Ups

  • 50 Box Step Ups (24/20)

  • 50 Single DB Thrusters

    We understand not everyone has DBs, CFHQ is encouraging everyone to be creative and scale/modify movements with what they can. Suggestions are jugs for the Deadlifts, a chair/bench/stool for the step ups.

    To see the full standards and mvt description visit games.crossfit.com

Body armor

For those who have kept up this week I know we’re feeling a bit sore and beat up! Today’s workout has more of a body armor feel to it!

Workout three of the “at home open” will be released today at 3pm. This will be programmed for tomorrow’s workout. There’s still time to join. Register at www.games.crossfit.com. It’s completely free to register or you can make a donation to CFU!

At home WOD- 5 Round

  • 15 Single leg glute bridge ea.

  • :40 sec high knees

  • 20 Cossack squats

  • 20 Hollow rocks (modify by grabbing knee or static hold)

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Bert

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U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

  • If you are participating in our 4 week challenge this workout is worth 2 points no matter which option you choose!

“Bert”: For Time

50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

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FitAid link below, portions of your order kicks back to CFU!

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

Its not too late to join into the “At Home Open” either! Registration is free or you can make a donation to CFU !

www.games.crossfit.com

At home wod- 04/14/2020: For time:

15→1

  • Sit ups

  • Mtn. Climbers