Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
As we’re heading into the summer months we just wanted to post a friendly reminder to keep hydrated all day! Yes… even hours BEFORE your workout. Listen to your body and at any point you become light headed or dizzy please stop training and inform a coach.
Strength Day
Part 1 - Split Squats
Every 2:30 x 6 Sets
8 Split Squats Ea. Leg
Part 2 - Clean & Jerk
Every 90s x 12 Sets
Sets 1-6 = 2 Clean & Jerks
Sets 7-12 = 1 Clean & Jerk
Build based off feel
Skill/Midline - OTM x 10 mins
Even : 25 Sit ups
Odd : 50ft Handstand Walk
WOD - For Time
500m Row
20 Pull-ups
20 Box Jump Overs (24/20)
Rest 2:00
500m Row
15 C2B
15 Box Jump Overs
Rest 2:00
500m Row
10 BMU
10 Box Jump Overs
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
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
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
