This week :

Thursday - Last day to pre order our new apparel!!! We will not be ordering extras. Use the link below to order. We have samples of the sweatpants in the lobby. The hoodie color “Dusty Sage” is currently not available in a size small. All other colors and sizes are available though!

https://foreverfierce.com/collections/crossfit-undertow

Friday - regular CrossFit class - no strength day

Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻

Strength - Alt OTM x 4 Rounds

12 DB Bench
12 Skull crushers
15 Barbell curls

WOD - 3:00 AMRAP + 1:00 Rest x 5 Rounds

10 T2B
10 Box Jump Overs (24/20)
10 Push Ups
Max Cal Row (score)