Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
New shirt pre-order is open through Monday! Please please please don’t forget to place your order if you’d like one (or two 😉) Copy and paste this link into your browser to use the online shop :
https://foreverfierce.com/collections/crossfit-undertow
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 65-70% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Clean + 1 Hang Clean
Sets 6-10 = 1 Clean
Build based off feel
Don’t forget to pre-order our new summer shirts by Monday 06/30! Use this link below
https://foreverfierce.com/collections/crossfit-undertow
4th of July - 8:00am class only
Body Armor - 3 RNFT
50m OH KB Carry R+L
Max unbroken set of strict pull ups
Rest 1-2 mins between sets
WOD - 5RFT
21-18-15-12-9
Push ups
Box Jumps (24/20)
KB Swings (53/36)
Cal Row
If you did not get this email that went out yesterday please let us know asap so we can get you back on our list ! (Check your junk folder too just incase)
We have a fun new summer T-shirt up for pre-order! We are trying something a little different this time around. Follow this link to our online store hosted by the amazing company we usually order from!
https://foreverfierce.com/collections/crossfit-undertow
PLEASE NOTE - for both styles of shirts there are TWO color options!! Be sure you select the correct style, size and color before placing your final order. We cannot go into the account and change your order so please double check before checking out.
If you ordered our summer shirts last year these are the same exact brand and styles. We'll have the women's samples in the lobby if you're curious about the "boxy" fit. Both shirts are 100% cotton.
All orders will be packed and shipped directly to us here at CFU. This pre-order link will be open through Monday 06/30. After the 30th it will take about 10 business days for the order to process, print and ship.
Strength - OTM x 8 mins
2-2-2-2-1-1-1-1 Hang Power Snatch
Build based off feel
WOD - 3:00 AMRAP + 2:00 Rest x 3 Sets
30 DU
10 T2B
8 “OH movement” - Set 1 = Strict press (95/65) Set 2 = Push press (115/85) Set 3 = Push Jerk (135/95)
Pick up where you left off
HEAT ADVISORY TODAY! Please use your discretion when coming down to workout. Listen to your body and drink plenty of water/electrolytes before , during , and after your wods.
Body Armor - OTM x 3 rounds
10 Banded pull aparts ea. way
10 Bird Dogs ea. side
:30 Handstand hold
10 Banded walks each direction
WOD - OTM x 5 Rounds
Min 1- 12 DB Bench (50/35)
Min 2 - 20 Plate Front Rack Squats (45/25)
Min 3 - 20 Sit ups
Min 4 - Max Cal Row/Ski/Bike
Min 5 - Rest
Strength - Every 90s x 6 sets
2 Power Cleans
Tap & Go sets
Build based off feel
WOD - 10 RFT
7 Power Cleans (135/95)
7 Burpees
200m Run