CrossFit Undertow

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Monday 08/19

August 18, 2024 by Domenique DeRosa

There are 2 more kids classes left for the month of August ! Today 08/19 and next Monday 08/26! This is a 45 minute long class, ages 6-12!

Body Armor - 4 RDS

  • 8 DB Standing Strict Press (R) +

    50ft OH Walk (R)

  • 8 DB Standing Strict Press (L) +

    50ft OH Walk (L)

  • Rest 1:00 after ea. rd

WOD - 5RFT

  • 25-50-100-50-25 DU

  • 250m - 500m - 1k m - 500m - 250m Row

August 18, 2024 /Domenique DeRosa

Friday 08/16

August 15, 2024 by Domenique DeRosa

Happy Friday !

We have 2 more kids classes for the month of August, don’t miss out ! Ages 6-12 (Monday -08/19 & 08/26)

Blood drive at Ellen’s house ! Check out all the info on the flyer. This will be happening this Sunday 08/18

Strength Day

Part 1 - Every 90s x 9 Sets

  • 3-3-3-2-2-2-1-1-1

  • Push Jerks

  • Build to a heavy single or new 1RM

Part 2 - OTM x 12

  • 1 Clean

  • Begin ~ 70% and build based off feel

August 15, 2024 /Domenique DeRosa

Thursday 08/15

August 14, 2024 by Domenique DeRosa

Strength - OTM x 8 mins

  • 2-2-2-2-1-1-1-1

  • Hang Power Snatch

  • Build based off feel

WOD - 3RFT

30-20-10

  • Power Snatch (75/55)

  • Front Squats

  • 400m Run

August 14, 2024 /Domenique DeRosa

Wednesday 08/14

August 13, 2024 by Domenique DeRosa

Midline - :40 on + :20 off x 4RDS

  • L-hang / Tuck Hold

  • Sit ups

  • Flutter Kicks

WOD - 15 min AMRAP

  • 15 Box Jumps (24/20)

  • 10 DB FR Rev. Lunges (50/35)

  • 5 Strict Pull Ups

August 13, 2024 /Domenique DeRosa

Tuesday 08/13

August 12, 2024 by Domenique DeRosa

August kids classes are happening ! Each Monday for the month. We still have two more sessions (08/19, 08/26), all are welcome ages 6-12.

WOD - 10 RFT

  • 7 Power Cleans (135/95)

  • 7 Burpees

  • 200m Run

August 12, 2024 /Domenique DeRosa
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