CrossFit Undertow

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Friday 10/17

October 16, 2025 by Domenique DeRosa

Strength Day

Part 1 - Every 2:00

  • 8 x 4 Back Squats

  • @ 75-80% of 1RM

Part 2 - OTM x 12 Sets

  • Sets 1-6 = 1 Clean + 1 Hang Clean

  • REST 1:00

  • @ 7:00 Sets 7-12 = 1 Clean

  • Build based off feel

October 16, 2025 /Domenique DeRosa

Thursday 10/16

October 15, 2025 by Domenique DeRosa

Dom and Pat will be out of state Friday through Tuesday, if you need anything regarding billing or membership please send us an email (contact@cfundertow.com)

Turkey Tourney sign up sheet is in the lobby ! Grab your partner and be sure to write in your shirt size too. If you need help finding a partner let us know as soon as possible.

Body Armor -

Alt OTM x 3 Rounds

  • Min 1 = 16 Alt Kong Rows

  • Min 2 = 12 V-Ups

Alt OTM x 3 Rounds (:40 hold + :20 rest)

  • Front Rack KB Hold

  • Wall Sit

WOD - Alt OTM x 4 Rounds

  • Min 1 = Max Wallwalks

  • Min 2 = Max KB Swings (53/36)

  • Min 3 = Max Shuttle Runs

  • Min 4 = Rest

October 15, 2025 /Domenique DeRosa

Wednesday 10/15

October 14, 2025 by Domenique DeRosa

Mark your calendar November 22, 2025 this year’s annual in-house Turkey Tourney competition. M/M and F/F teams. This is an all levels comp. Sign-up sheet will be in the lobby soon. Find your partner and sign up!! If you cannot find one we’ll find one for you. Any questions ask Domenique or Pat. (Active CFU members only)

Strength - Every 2:30 x 4 Sets

  • 5 Deadlifts

  • Unbroken sets, build based off feel

  • Begin ~ 65-70% of 1RM and build

WOD - 6 RFT

  • 12-10-8-6-4-2 Clean & Jerk (115/85)

  • 2-4-6-8-10-12 Lateral Burpees

  • 30 DU

October 14, 2025 /Domenique DeRosa

Tuesday 10/14

October 13, 2025 by Domenique DeRosa

New hats !!! We have a very limited supply left, $30 each, grab one in our lobby or DM us to hold one for you (just let us know how you’d like to pay)

WOD - Every 2:00 x 15 RDs

Switch every 2:00

RDs 1-4-7-10-13

  • 4 Ring MU (mod to BMU or 10 Dips)

  • Max Cal Row/Ski/Bike

RDs 2-5-8-11-14

  • 20 Sit ups

  • Max Cal Row/Ski/Bike

RDs 3-6-9-12-15

  • 25 Air Squats

  • Max Cal Row/Ski/Bike

Score = Total Cals

October 13, 2025 /Domenique DeRosa

Monday 10/13 - Columbus Day

October 12, 2025 by Domenique DeRosa

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

October 12, 2025 /Domenique DeRosa
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