Wednesday 06/05

If you missed Allie from Clio Therapeutics yesterday she’s offering a special for Undertow members. If you pre-book a medical or sports massage you’ll get $15 off your first visit! Check out and give her a follow on Instagram @cliotherapeutics

Strength - Every 2:00 x 8 Sets

  • Bear Complex

  • Build to a heavy unbroken complex

  • 1BC = 1 Power Clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 BTH S2OH

    WOD - 10 min AMRAP

  • 1 Bear Complex (135/95)

  • 100m Run

    IF you complete 10 rounds before 10 minutes your score will be time

Tuesday 06/04

This evening Allie from Clio Therapeutics will be here giving 10-15 minute free sports massages. If you haven’t already reserved a spot we have two open still (5:00pm & 5:40pm) please DM or email us asap to claim one of those times and we’ll get back to you with confirmation. Feel free to grab some info and pick her brain while she’s here even if you aren’t getting a treatment.

Body Armor - Every 2:30 x 5 RDS

  • 10 Ring Dips

  • 10 Bent over barbell rows

  • :20 Hollow Hold

  • :20 Glute Bridge Hold

WOD - 2 RFT

  • 50 Wallballs (20/14)

  • 40 DU

  • 30 Burpees

  • 20 T2B

  • 10 Strict Pull ups

Monday 06/03

Thank you to everybody who came down for our trivia night to fund the Cerullo family !

Tomorrow (Tuesday 06/04) Allie from Clio Therapeutics will be here in the evening for free sports massages. If you didn’t see on our Instagram story we have 4 spots left; 4:40pm, 5:00pm, 5:20pm, & 5:40pm. This is first come first serve, please either send us a DM or email right away if you’d like to fill one of those time slots and we’ll confirm back asap if it’s still open.

Body Armor - Alt OTM x 4 RDS

  • Min 1 = 100m Sprint

  • Min 2 = 6 Strict Press @ 70%

  • Min 3 = 100m Sprint

  • Min 4 = :20 Side Plank ea.

WOD - Every 3:00 x 5 Rounds

  • 18/15 Cal Row

  • 10 DB Goblet Squats (50/35)

  • 10 DB S2OH ea. arm

Friday 05/31

TRIVIA NIGHT IS HERE ! Please come down for a fun night and for a good cause! $10 to play in a team of 3-4, if you don’t have a team we can place you in one! Friends and family are welcome, bring your own drinks and snacks. We have a LOT of raffle baskets up for grabs too during the evening. This will be a cash only event. If you have any questions at all please let us know.

Strength Day

Part 1 - Back Squats

  • 3-3-3-2-2-2-1-1-1

  • Every 2:00, build to a heavy single

Part 2 - Every 90s x 10 Sets

  • Sets 1-5 : 1 Squat Clean + 1 Hang Squat Clean @ 65-75%

  • Sets 6-10 : 1 Squat Clean @ 80-85%