Monday 03/01

Happy March!!!! - don’t forget to sign up by March 4th to guarantee an Open shirt! If you have trouble accessing the sheet contact us! If you are not participating but still would like to order a shirt send us your sizing!

https://docs.google.com/spreadsheets/d/1-RVrMap76p1YKZ8xN6ApoiIIf9T8pKo4ed0dlVyMBfQ/edit

Strength- every 2:00 x 5

  • 1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch

  • build based off feel

WOD- For Time

  • 25 T2B

  • 15 Burpee box jumps (24/20)

  • 25 Alt. DB Box step ups (50/35)

  • 50 HSPU

  • 25 Alt. DB Box step ups

  • 15 Burpee box jumps

  • 25 T2B

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Friday 02/26

CF Games Open info has been emailed out this afternoon please contact us if you did not receive it. Use the link there to sign up and guarantee yourself one of these SICK shirts! (Unisex sizing) If you’re not competing but would still like a shirt- contact us with your info!

Conditioning - 8 rounds

  • 250m 200m row

  • 1:00 rest

WOD - 3RFT

  • 3 Ring muscle ups (12 pull-ups)

  • 30 DB snatches (50/35)

  • 3 Ring muscle ups (12 ring dips)

  • 30 Goblet squats

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Thursday 02/25- open info coming today!

The CrossFit Open is quickly approaching!!! This afternoon we will be sending out alllll the details in a email along with a sign up sheet. Being that this year is a little different (3 weeks instead of 5) entry will be $30 ea. including one of our infamous “Undertow Athlete” shirts! Must sign up by March 4th to be guaranteed a shirt.

Curious about what the Open is all about!? Check out more info on www.open.crossfit.com

Strength- Every 2:00 x 5 Sets

  • 1 Hang Sq Clean + 1 Low Hang Sq Clean + 1 Sq Clean

  • Build based off feel

WOD- For Time

21-15-9

  • Deadlifts (185/125)

  • Sit ups

9-15-21

  • Shoulder to Overhead (95/65)

  • Sit ups