Tuesday 05/05
This Sunday - Mother’s Day - 8:00am class only - NO OPEN GYM
WOD - 3 RFT
75 DU
20 Alt DB Snatch (50/35)
3 Rope Climbs
Midline - 12:00 Cap
2:00 L-Hang / 4:00 Tuck Hold
Every drop = 15 sit ups
Monday 05/04
A super congratulations to everyone who competed on Saturday during our annual Spring Fling competition!! We saw a bunch of PRs during workout one and so many athletes push their limits on the following two! What’s a CFU event if we didn’t have a tie break too!! Congrats again to you all, here’s to the next event !!
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Strict Press
Build based off feel
WOD - 12 Min AMRAP
2-4-6-8…
Box Jumps (24/20)
Hang Power Clean (115/85)
Push Press
Friday 05/01
TODAY IS THE LAST DAY TO PRE-ORDER OUR NEW PATRIOTIC SHIRTS! The webstore will close at midnight. Don’t miss out! Please double check your size, style, and color before checking out. Have it shipped here to CFU for pick up or right to your home.
https://foreverfierce.com/collections/crossfit-undertow
No regular classes tomorrow -Saturday 05/02 -Spring Fling : Doors will open at 8am with our athlete briefing at 8:40am. Please be here and checked in by this time! WOD 1 will begin at 9am sharp! Double check your gym bags to be sure you have everything! Bring water and extra layers to keep warm. Spectators are welcome to come watch! We’ll be doing a 50/50 that will be announced before finals (cash preferred) GOOD LUCK ATHLETES!!
WOD - 3:00 AMRAP + 2:00 Rest x 5 Rounds
10 HSPU
40 DU
Max Cal Row/Ski/Bike
Thursday 04/30
Pre-order is almost over for our new shirts! Don’t miss out! ORDER NOW.
https://foreverfierce.com/collections/crossfit-undertow
Strength - Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1 Power Snatch
Build to a heavy single
WOD - 12 min AMRAP
6 Power Snatch (75/55)
12 Box Jump Overs (24/20)
18 Wallballs (20/14)
Wednesday 04/29
Spring fling competitors - Doors will open at 8am on Saturday , please be here and checked in by 8:40am the latest so we can go over a few things before we start. WOD 1 will begin at 9am sharp. Double check your gym bags for all your extra equipment and gear, bring layers for between heats if you need to change or keep warm. Bring plenty of water and some refuel snacks if you’d like. Spectators are of course welcome to come down and watch! We will be releasing WODs 1-3 over the next couple days so stay tuned to our Instagram page for all the standards and details.
Body Armor - OTM x 4 Rounds
12 DB Goblet Squats
:20 Side Plank ea side
10 Leg lifts over DB ea side
50ft Low Bear Crawl
WOD - 3RFT
30 Sit Ups
20 Alt. DB Devils Press (50/35)