Wednesday 06/25

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

Tuesday 06/24

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

Monday 06/23

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

Friday 06/20

Don’t forget about the free clinic on Sunday right here at CFU with Dr. Dan Holland! Let’s get those shoulders strong !! 9:00am - 10:00am , open gym will follow 10am-11am. If you aren’t already staying from class be sure to dress ready to move around!!

Strength Day

Part 1 - Every 2:00 x 6 Sets

• 3-3-3-2-2-2 Overhead squats

• Build based off feel

Part 2 - OTM x 12 sets

• 1 Snatch

• Begin ~ 70% and build based off feel

Thursday 06/19

Shoulder mobility/stability clinic this Sunday! Free for all CFU members! 9am-10am , open gym will follow 10am-11am

Strength - 4 RNFT

• 12 DB Bench Press

• 100 m Farmers Carry

• Rest 2:00 after each round

WOD - 4 RFT

• 400m Run

• 18 T2B

• 12 Burpee Box Jump Overs (24/20)