Tuesday 07/15
Magic Bar restock! Find them in our fridge!
Strength - Every 90s x 8 Sets
1 Power Snatch + 1 Hang Power Snatch
Build based off feel
WOD - 6 RFT
40 DU
10 T2B
10 Alt DB Snatch (50/35)
15/12 Cal Row
Monday 07/14
Thank you SO much to everyone who came down to celebrate our 9th anniversary! 🎉🙌🏻 We had so much fun and hope you did too!! Thank you as well for all the delicious food, treats, and drinks !
WOD - 10 RFT
200m Run
10 Thrusters (75/55)
Rest 1:00
Cap - 30:00
Friday 07/11
Schedule today - 5:15am, 7:00am , 8:00am, & 4:30pm (no 5:30pm class today)
Tomorrow 07/12- Normal schedule in the morning. Anniversary party at 5pm! Adults only, BYOB or apps/dessert. Significant others welcome!
Sunday 07/13 - Closed
9 years ago today we opened up for our very first classes as “CrossFit Undertow”. It has been such an amazing journey and we are so grateful to be where we are. Without you and your support we would have never made it this far. We truly believe we have the best community around! Thank you all for always showing up even when it hurts, or if you’ve had an off day, because there’s nothing quite like struggling through a brutal WOD right next to your closest friends.
Strength - Every 90s x 6 sets
3-3-3-2-2-2 Deadlifts
Build based off feel, tap & go
WOD - “Undertow” For Time
Buy in - 800m Run
21-15-9
Wallballs (20/14)
HSPU
3x DU
Buy out - 800m Run
***I know we have done a LOT of push ups this week so we have a bunch of modifications for the HSPUs and can always switch up movements if you’re super sore***
Thursday 07/10
Donation page link (click to open)
13 for 13 donation page link ⬆️
Tomorrow - Friday 07/11 - we will be completing our “Undertow” anniversary WOD !
ALSO - tomorrow there will be no 5:30pm class. We apologize for any inconvenience!!
Saturday - 07/12- all classes will be on in the morning. Our anniversary party will begin at 5pm ! Come celebrate 9 years with us ! BYOB, pot luck, significant others welcome, adults only please !
Sunday - 07/13- Closed
WOD - “13 for 13” - 30 min AMRAP
13 Cal Row/Ski/Bike
13 Push ups
13 Jumping Squats
13 Burpees
13 Sit Ups
100m Run
Wednesday 07/09
Tomorrow (Thursday) we will be completing the “13 for 13” workout, don’t worry we’ll be posting the movements unless you click the link and do a little research 😂 - to make it a bit more class friendly we will be turning it into an AMRAP
Donation page link (click to open)
13 for 13 donation page link above. Their ultimate goal is that those who plan to complete the workout donate $13 towards their cause! Please do not feel obligated to donate, we thought this was a great cause and wanted to share it with you! Link will be open through the 13th of July.
Body Armor - 4RNFT
:30 Glute Bridge Hold
20 plate Russian twists
50 ft Low bear crawl (abmat on back)
WOD - 4RFT
100m KB Farmers Carry (53/36)
15 Box Jump Overs (24/20)
100m Double KB Front Rack Carry
Rest 1:00 after each round