Tuesday 01/11

Paleo challenge BONUS POINT!! - Post/Share& Tag us (@crossfitundertow) with a photo of your favorite paleo friendly meal you’ve discovered so far!! If you don’t do social media send us an email with a picture & recipe (contact@cfundertow.com)
We have highlighted on our Instagram page a few from the last challenge too that we plan to add to!
This will earn you 1 bonus point for this week!

Strength- every 2:00 x 5 sets

• 3 Strict Press + 3 Push Press

• build based off feel

WOD- For Time

• 100 DU

• 1,000m Row

• 60 DB OH Stationary Lunges (50/35)

• 1,000m Row

• 100 DU

MondAy 01/10

WE DID IT!!! Thanks to your unconditional support WE were voted BEST ON LONG ISLAND!!!!! Still can’t believe it!

Thank you all so much again for all the continued support. Let’s make 2022 the best yet!

Strength - Every 2:00

• 3-3-3-3-3-3 Deadlifts

• Build based off feel

WOD- 20 min AMRAP

• 1 Deadlift (315/225)

• 10 T2B

• 15 Lateral Burpees

Friday 01/07

All classes are on , check back for last minute changes.

Body armor- Alt OTM x 12 mins

• Even : 15/12 Cal Row

• Odd: 20 Sit ups

WOD- 3:00 on 1:00 off until 5RFT is complete

• 3 Rope Climbs

• 20 DB snatch (50/35)

Thursday 01/06

As we’re heading into this colder weather keep an eye out on here as well as social media & emails for sudden closures due to snow/ice.

STRENGTH DAY!

Part 1: Back Squats every 2:30

• 8x4 @ 75% of 1RM

Part 2: Power Cleans

• 2-2-2-2-2-1-1-1-1-1

• Every 90s build based off feel

Wednesday 01/05

Just stepping into our 3rd day in the challenge and we've gotten a few good questions, so just wanted to clear some confusion about the point system.

If you've been on the fence still and want to jump in now is the time!

Nutrition - you have 3 points for the day that are yours to keep if you eat completely clean. If however you had say for example: rice with a meal, you loose one of those points. A different example would be: a sandwich which contained bread, cheese, and dressing, you will loose all 3 points.

Each points is per item that's a "no go" - NOT per each meal... you can have as many meals/snacks are you want as long as every item it paleo approved you'll keep all your points! (adjust your points if needed from the last couple days)

All items that we sell at the gym such as Ascent, FitAid, and FuelForFire are approved for this challenge!

READ LABELS!!!!! There are so many hidden sugars in literally everything... even though the "nutrition facts" might say 0 added sugars be sure to read the ingredients list!!! Hidden names like dextrose, fructose, sucralose,etc. try to stay away from or loose a point!

Mobility - at least 10 mins of stretching on your own. There are a few apps you use to help too. ROMWOD, GoWOD, or YouTube is great to find a quick yoga routine too. Hit 10 mins on your own each day you can keep that 1 mobility point!

WOD - got to class and hit the WOD? Awesome! Keep that 1 workout point! - not going to be able to make it down to the gym, but go on a run instead? Excellent! Keep your 1 point. Body weight AMRAP's at home are also a great substitution. Walking your dog unfortunately does not count towards this workout point... the reason being is that we're trying to get our heart rate up!

Didn't make it down and didn't get a chance to workout on your own...loose that point

Hydration - every day to keep your 1 point for hydration you have to consume at least 1/2 your body weight in ounces of water. Try to spread this out through the whole day.

Body Armor- 4RNFT

• 10 Double DB Floor Press

• 10 Single leg DB RDL ea side

• 12 Banded pull aparts

• 15 sit ups

WOD- For Time

2-4-6-8-10

• Wallwalks

• Deadlifts (275/185)

• DU (20-40-60-80-100)