Wednesday 05/06
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Squat Cleans
Build based off feel
WOD - 6 RFT
12/9 Cal Row
8 T2B
4 Squat Cleans (185/125)
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)