Thursday 03/20
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - For Time
15-12-9-6-3 Push Jerks (135/95)
30-24-18-12-6 Cal Row
Wednesday 03/19
The announcement a lot of us have been waiting for! Our annual Spring Fling competition will officially be on Saturday April 26th.
The Spring Fling is an all levels competition with 1 male + 1 female teams fighting for a podium spot! Three workouts are guaranteed for every team before we cut the field heading into the final WOD.
We are waiting for our shirt design to come back from our printing company. As soon as we get it we will share ordering options! (Trying to grab a women’s tank option here too!) We will need final sizes by April 4th.
If you need help finding a partner please let us know ! You won’t want to miss it ! (Active CFU members only)
WOD - Alt OTM
Part 1 - 4 Rounds
Even : 2 Rope Climbs
Odd : Max Burpees
Rest 2:00
Part 2 - 4 Rounds
Even : 50 DU
Odd : Max T2B
Rest 2:00
Part 3 - 4 Rounds
Even : 10 HSPU
Odd : Max Shuttle Runs
Tuesday 03/18
Strength - Every 90s x 8 Sets
1 Clean + 1 Hang Clean
Build based off feel
WOD - 10 RFT
200m Row
3 Cleans (185/135)
Monday 03/17
Happy St. Patrick’s Day! ☘️
A big congratulations to all athletes who participated in the Open this year. We saw every one of you push to your absolute limits and achieve amazing things! All photos from 25.3 are posted to our Facebook page for you to check out and save!
Shout out to our Undertow ladies in creating a new tradition to take the plunge in the Great South Bay yesterday! 🥶
Body Armor - 4RNFT
:30 Side Plank ea.
100 ft Unbroken DB Suitcase carry ea. arm
Rest 1:00 between rounds
WOD - 15 min AMRAP
5 Strict Pull Ups
10 Box Jumps (24/20)
10 DB S2OH (50/35)(5ea arm)
20 Sit Ups
Friday 03/14 - 25.3
25.3 - reminder that todays hours are for those who registered to participate in the Open (5:15am, 8:00am, and evening heats) Make ups on Sunday at 9am
Tonight - St. Patrick’s Day themed! Wear your best green. Doors at 4pm with the first heat beginning around 4:30pm. Please review the your division standards before coming down. You can find the full breakdown on the games website (games.crossfit.com)
Spectators welcome ! Feel free to hang around afterwards this evening to kick off the weekend and celebrate finishing this Open season.
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (225/155)
5 wall walks
25 cleans (135/85)
5 wall walks
25 snatches (95/65)
5 wall walks
50-calorie row
Time cap: 20 minutes