Thursday 10/09

TODAY IS THE LAST DAY TO ORDER!! Follow the link below and please double check your style, size, and color before checking out !!!

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

Monday - October 13th - Columbus Day - 8:00am class only

Body Armor -3 Rounds OTM

• :20 Side plank ea.

• 16 Alt Kong Rows

• :40 Double KB Front Rack Hold

• 10 Barbell good mornings

WOD - 3RFT

• 500m Row

• 25 Box Jump Overs (24/20)

• 25 T2B

Wednesday 10/08

Please please please don’t miss out ! Order link will be open through today and tomorrow

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

Strength - Every 90s x 7 Sets

• 3-3-2-2-1-1-1 Push Jerks

• Build to a heavy single

WOD - 5RFT

• 15-12-9-6-3 Push Press (95/65)

• 25-20-15-10-5 Lateral Burpees

• 50-40-30-20-10 DU

Tuesday 10/07

Hoodie order link is live through this Thursday the 9th!

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

Please don’t miss out , we will not be ordering any extra.

WOD - For Time

• 50 DB Goblet Squats (50/35)

• 400m Run

• 21 Strict Pull Ups

• 800m Run

• 21 Strict Pull Ups

• 400m Run

• 50 DB Goblet Squats

Cap = 30mins

Monday 10/06

Please don’t miss out on our new sweatshirt order, we will NOT be ordering any extras. There are so many options to choose from! Double check your style, size, AND color before checking out. Follow this link before it closes after October 9th.

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

Specs for every cut have been posted to our Instagram page.

Strength - OTM x 10 mins

• 1 Power Snatch + 1 Hang Power Snatch

• Build based off feel

WOD - 2:00 AMRAP x 6 Sets

• 15/12 Cal Row

• Max movement ⬇️

  • Sets 1/3/5 = DB Box Step Ups (50/35)

  • Sets 2/4/6 = Sit Ups

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