Wednesday 10/15

Mark your calendar November 22, 2025 this year’s annual in-house Turkey Tourney competition. M/M and F/F teams. This is an all levels comp. Sign-up sheet will be in the lobby soon. Find your partner and sign up!! If you cannot find one we’ll find one for you. Any questions ask Domenique or Pat. (Active CFU members only)

Strength - Every 2:30 x 4 Sets

• 5 Deadlifts

• Unbroken sets, build based off feel

• Begin ~ 65-70% of 1RM and build

WOD - 6 RFT

• 12-10-8-6-4-2 Clean & Jerk (115/85)

• 2-4-6-8-10-12 Lateral Burpees

• 30 DU

Tuesday 10/14

New hats !!! We have a very limited supply left, $30 each, grab one in our lobby or DM us to hold one for you (just let us know how you’d like to pay)

WOD - Every 2:00 x 15 RDs

Switch every 2:00

RDs 1-4-7-10-13

• 4 Ring MU (mod to BMU or 10 Dips)

• Max Cal Row/Ski/Bike

RDs 2-5-8-11-14

• 20 Sit ups

• Max Cal Row/Ski/Bike

RDs 3-6-9-12-15

• 25 Air Squats

• Max Cal Row/Ski/Bike

Score = Total Cals

Monday 10/13 - Columbus Day

8:00AM CLASS ONLY TODAY

Partner WOD - For Time

“You go + I go” style rounds

10 Rounds

• 5 Power Snatch (95/65)

• 5 Pull Ups

10 Rounds

• 5 Thrusters (115/85)

• 5 T2B

10 Rounds

• 5 Power Clean + Jerk (135/95)

• 5 Lateral Burpees

Friday 10/10 - No 5:30pm class

No 5:30pm class today - we apologize for any inconvenience

Strength Day

Part 1 - Back Squats every 2:00

• 7 x 5 Back Squats @ 70% of 1RM

Part 2 - 12 sets

• Sets 1-6 = Every 90s - 2 Snatch

• Sets 7-12 = OTM - 1 Snatch

• Build based off feel

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