Friday 10/03

NEW SWEATSHIRT ORDER!!! Please don’t miss out, we will NOT be ordering any extras. Follow this link before it closes after October 9th.

There are THREE color choices for every style so please be sure you are choosing the correct style, size, AND color before placing your order.

https://foreverfierce.com/collections/crossfit-undertow

We have sample sweatshirts for the women’s cut and crop as well as the crew neck sweatshirt in the lobby. Specs for every cut have been posted to our Instagram page.

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squat

• @ 65% of 1RM

Part 2 - 12 Sets

• Sets 1-6 = Every 90s : 2 Cleans

• @ 9:00 Sets 7-12 = OTM : 1 Clean

• Build to a heavy single

Thursday 10/02

NEW SWEATSHIRT ORDER!!! Please don’t miss out, we will NOT be ordering any extras. Follow this link before it closes after October 9th.

There are THREE color choices for every style so please be sure you are choosing the correct style, size, AND color before placing your order.

https://foreverfierce.com/collections/crossfit-undertow

We have sample sweatshirts for the women’s cut and crop as well as the crew neck sweatshirt in the lobby. The pull over hoodie is a “mid-weight” like the black camo and maroon anchor ones we did a couple years ago.

Skill/Strength - Alt OTM x 10

• Even : 5 Strict Press

• Odd : 40 DU

WOD - 3:00 on 1:00 rest x 4 rounds

• 15/12 Cal Row

• 12 Box Jump Overs (24/20)

• 2 Rope Climbs

Wednesday 10/01

NEW SWEATSHIRT ORDER!!! Please don’t miss out, we will NOT be ordering any extras. Follow this link before it closes after October 9th. We have to admit this is probably one of our favorites so far!! There are THREE color choices for every style so please be sure you are choosing the correct style, size, AND color before placing your order. If you are a member or local to CFU your “shipping” option should be defaulted to us. If you need your order shipped you can do that upon checking out.

After the online store closes it usually takes about 10 days for everything to process, print, and ship so we can expect to have these well before the end of October.

https://foreverfierce.com/collections/crossfit-undertow

If you have trouble with the link at all or ordering please let us know so we can coordinate with the host company. We have sample sweatshirts for the women’s cut and crop as well as the crew neck sweatshirt in the lobby. The pull over hoodie is a “mid-weight” like the black camo and maroon anchor ones we did a couple years ago.

WOD - For Time

10-9-8-7-6-5-4-3-2-1

• Deadlifts (185/135)

• 200m Run after each round

Post WOD - 2 Rounds

• 200m KB Walk

• Switch positions every 50m

• Rest 2-3:00 between rounds

Tuesday 09/30

Strength - Every 2:00 x

• 3-3-3-2-2-1-1 Bench Press

• Build to a heavy single

WOD - 2 Rounds

• 2:00 Max Cal Row

• 2:00 Max Sit ups

• 2:00 Max Push Ups

• 2:00 Max Hang Power Cleans (115/85)

Score = Total Reps

Monday 09/29

WOD - Every 5:00 x 6 Rounds

• 5 BMU (10 Strict pull ups)

• 10 Snatch (95/65)

• 400m Run

Score = Slowest Round