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
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