Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
If you’re thinking about bringing a yummy dish to the holiday party next weekend (July 17th) please make a note on our google sheet so everyone knows what will already be there! SUPER EXCITED only 11 days away!!
https://docs.google.com/spreadsheets/d/1KdXX3y-IeoB_mwLT0-Da8bvzHPygAfWjEJqCJGjHaXw/edit?usp=sharing
WOD- Every 3:00 Alt x 5 Full Sets
1 Set =
0:00 500/450m Row
3:00 400m Run
We will be running a normal schedule today! All classes are on.
Scroll down to the previous post for some important dates coming up. If you did not receive this in an email let us know so we can get you back on our mass list!
Strength- Every 90s x 5 sets
1 Squat Clean + 2 Front Squats
Build based off feel
WOD - 10 RFT
5 Squat Cleans (155/105)
12/9 Cal Row
Undertow Fam,
We have some upcoming dates to note down that you won't want to miss!
Some of our new apparel has arrived! T-shirts, women's/men’s tanks and headbands is all we have in so far, we will keep you updated when the rest comes in! Check in with a coach to snag your swag!
Starting out with this weekend - as a reminder in case you didn't see the website posts. We will be running a completely normal schedule for this 4th of July weekend. Our website posts will always have latest info/news.
Saturday July 17th - classes will run in the morning as usual THEN starting at 5pm will be our CHRISTMAS IN JULY / CFU's 5th BIRTHDAY PARTY! Rain or shine we will be there fully decked out like it's December. This will be potluck style, bring any dish/snacks/beverages you would like to share. Please update our google sheet list with anything you'd like to bring so we don't have 5 different taco dips....even though we love taco dip!
We will have tables set up and a couple coolers. All members and their significant others are welcome! (adults only please, line up your baby sitters!
https://docs.google.com/spreadsheets/d/1KdXX3y-IeoB_mwLT0-Da8bvzHPygAfWjEJqCJGjHaXw/edit?usp=sharing
Sunday July 18th - no class this morning (you can probably guess why)
Beach WODs - beach wods are in the works, we are going to keep an eye on the weather as the weekends approach, for some reason mother nature loves to have a good rain on either Sat/Sun lately. Look out for posts on our website as well as social media for pop up beach wods. Usually we will meet at Smith Point beach west side of the pavilion
Gymnastics clinics - working on some dates as well for some pop up gymnastics clinics hosted by yours truly, past division 1 gymnast, Dom DeRosa. Clinics we are considering- handstand drills & basics - kipping drills & basics - muscle up drills - etc..
Fast forward to Wednesday August 25th - from 6:00pm-8:00pm we will be hosting a rowing seminar. The staff from ERGWOD will be coming down to teach us literally everything there is to know in order to enhance your performance on the rower! Use this link to sign up for the event we will only have 22 spots available due to our limited number of rowers. https://www.tickettailor.com/ events/ergwod/539699
Use the code "Undertow20" to get 20% off if you sign up BY July 15th!
(see flyer posted on our website/social media for more info)
We will be running a normal schedule during this holiday weekend. All classes will be on as usual.
Have a happy and safe 4th of July!
Strength - Every 2:00 x 7 Sets
3 Back Squats
Build based off feel
WOD - 3:00on 3:00off x 3 Rounds
10 Single Arm DB Devils Press (5 ea.)
15 Wallballs (20/14)
Max Cal Row
Score= total cals
“Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.“
Hero WOD “Danny” - 20 min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pull ups
