Tuesday 11/25
Thanksgiving Day - 8am only
Friday - 5:15am & 8:00am only
Midline - 3 Rounds
10 Barbell Rollouts
12 Hanging oblique knee raises
:40 Superman Hold
WOD - 9 RFT
5 Burpee Box Jumps (24/20)
5 Deadlifts (225/155)
Monday 11/24
Congratulations to ALL athletes who competed at our annual Turkey Tourney! We hope you all enjoyed it and we look forward to our next event!
This weeks schedule -
Monday through Wednesday : all classes on
Thursday - Thanksgiving Day - 8:00am only
Friday - Morning classes only, we will be closed for the evening
All weekend classes will be on!
Body Armor - OTM x 4 Rounds
Min 1 - 10 Plate front raises (3s negative)
Min 2 - 20 Lateral plate raises
Min 3 - 20 Banded face pulls
Min 4 - Rest
WOD - 5 RFT
50/40 - 40/32- 30/24 - 20/16 - 10/8 Cal Row
60 ft Overhead DB Lunge (30 ft each arm) (50/35)
Friday 11/21
Reminder that tomorrow (Saturday) there are no regular classes due to our in-house comp.
Turkey Tourney competitors - Doors at 8am, please leave all bags in the lobby we will need every inch of the gym for the comp. We will have a mandatory athletes briefing at 8:40am , please be here and checked in well before this time. Warm ups will be on your own, please do not change out any of the weights on the bars that will be pre set on the competition floor for our strength ladder, you may use other empty bars for a quick warm up. WOD 1 will begin at 9am sharp. Bring layers to keep warm and plenty of water and snacks/protein for between workouts. Spectators are more than welcome to come down and watch!
50/50 - tickets will be available for purchase in the lobby (cash only). Winning ticket will be chosen after the third workout before finals.
Please be sure to watch our workout standard videos on our Instagram page before coming down on Saturday. This will help keep our schedule on time! https://www.instagram.com/crossfitundertow?igsh=dmd6cndnMG9maXlr
All classes will still be on for today and Sunday !
WOD - Alt OTM x 6 rounds
Min 1 - 8-12 Strict Pull ups
Min 2 - 10 DB Skull crushers
Min 3 - :50 Plank hold
Min 4 - Max shuttle runs
Min 5 - Rest
Thursday 11/20
Most of you know that WOD 1 of TT25 will be our traditional strength ladder. We reposted our standards video on Instagram, please watch the whole video and read description.
WODs 2 & 3 will be released later today!
Body Armor - OTM x 4 RDS
:30 Double DB Overhead Hold
20 Supermans
:20 Side plank ea.
WOD - 5RFT
30 DU
12 T2B
6 Alt Devils Press (50/35)
Wednesday 11/19
Save the date !! We’d love to celebrate the holiday season with all of you on Saturday December 13th!
TT25 wods will be released soon - promise!!!
This Saturday - reminder that there will be no regular classes due to our turkey tourney. Athletes please arrive prior to 8:40am to check in and be in the building for our athlete briefing. WOD 1 will kick off at 9am sharp. We highly suggest bringing layers for between workouts, extra shirts if needed, fuel for those down times (protein shakes, power bars, bananas, etc..) and of course plenty of water/electrolytes! We will be fully stocked with FitAid, hydration packets , water, and magic bars if needed for purchase in our lobby!
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - Every 90s x 8 Sets
2 Cleans + 1 Jerk
Build to a heavy complex