Tuesday 07/13

2021 Superlatives- there is a red bag on the lobby table with sheets to fill out before our holiday party this Saturday! If you will not be in and want to cast votes send them to us (contact@cfundertow.com)

Categories are (announced 7:30pm Saturday) - Most improved (male & female) - Always late - Best Dressed - Whats the WOD?! - Gym Comedian - Sweat Monster - Hardest worker

Potluck - please fill out our google sheet if you would like to bring something ! https://docs.google.com/spreadsheets/d/1KdXX3y-IeoB_mwLT0-Da8bvzHPygAfWjEJqCJGjHaXw/edit

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 Thursday July 15th!

Strength- Every 90s

  • 3-3-3-2-2-2-1-1-1

  • build to a heavy single

WOD- For Time

  • 21 Deadlifts (225/155) + 200m Run

  • 21 Lateral Burpees + 200m Run

  • 15 DL + 200m Run

  • 15 LB + 200m Run

  • 9 DL + 200m Run

  • 9 LB + 200m Run

Friday 07/09

07-09-2016 - FIVE years ago we hosted a grand opening celebration/WOD for CFU! Wow how time has flown by!
07-11-2016 - CFU officially opens for classes! We wanted to post this today because we usually don’t post on the weekends here on our site, but cannot thank you all enough for your continued support.
What a ride it has been.
So many memories.
Tons of milestones for all of our members.
So much has happened within these past 5 years and we are looking forward to see what the future holds!

From the bottom of our hearts… thank you CFU for this journey.

WOD- For Time

  • 3 Rounds “Cindy”

  • 12 Squat Clean Thrusters (135/95)

  • 3 Rounds “Cindy”

  • 9 S.C.Thrusters

  • 3 Rounds “Cindy”

  • 6 S.C.Thrusters

    Rest 2:00

  • 2k Row (or 1 mile run pending weather)

Thursday 07/08

9 days before our holiday/birthday bash! Scroll down to find the link to our potluck sheet so we don’t have toooo much of one specific dish.

Strength- Every 90s x 7 sets

  • Rep scheme 9-7-5-3-5-7-9 Deadlift

  • Mimmic load on either side of the middle set of 3

PARTNER WOD- For Time

  • 40/32 Cal Row

  • 150 DU

  • 50 HSPU

  • 150 DU

  • 40/32 Cal Row

    EVERY MINUTE: both partners complete 6 Alt DB Snatch before continuing (50/35) this will be the only movement you complete at the same time

Wednesday 07/07

“Get out and play!

I would just like to give a great big thank you to crossfit undertow for allowing me to play. Not by giving me permission, but by giving me the ability to do things that most 60 year old grandmas can not do! CFU has definitely enrich my life, health and mind! It’s one of the best decision I have made it my life. This weekend we made fun memories, and to hear those words “Muma come jump on the trampoline with me” and being able to do so, it’s all worth it! So what are you waiting for…Get out there and play! “ -Rosemary Foscolo

Strength- Every 90s x 6 Sets

  • 1 Power Snatch + 2 OHS

  • Build based off feel

WOD- 5 RFT

  • 15 Overhead Squats (95/65)

  • 12 C2B

  • 9 Burpee Box Jumps (24/20)