Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
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
Please don’t miss out on our new sweatshirt order, we will NOT be ordering any extras. There are so many options to choose from! Double check your style, size, AND color before checking out. Follow this link before it closes after October 9th.
https://foreverfierce.com/collections/crossfit-undertow
Specs for every cut have been posted to our Instagram page.
Strength - OTM x 10 mins
1 Power Snatch + 1 Hang Power Snatch
Build based off feel
WOD - 2:00 AMRAP x 6 Sets
15/12 Cal Row
Max movement ⬇️
Sets 1/3/5 = DB Box Step Ups (50/35)
Sets 2/4/6 = Sit Ups
NEW SWEATSHIRT ORDER!!! Please don’t miss out, we will NOT be ordering any extras. Follow this link before it closes after October 9th.
There are THREE color choices for every style so please be sure you are choosing the correct style, size, AND color before placing your order.
https://foreverfierce.com/collections/crossfit-undertow
We have sample sweatshirts for the women’s cut and crop as well as the crew neck sweatshirt in the lobby. Specs for every cut have been posted to our Instagram page.
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squat
@ 65% of 1RM
Part 2 - 12 Sets
Sets 1-6 = Every 90s : 2 Cleans
@ 9:00 Sets 7-12 = OTM : 1 Clean
Build to a heavy single
NEW SWEATSHIRT ORDER!!! Please don’t miss out, we will NOT be ordering any extras. Follow this link before it closes after October 9th.
There are THREE color choices for every style so please be sure you are choosing the correct style, size, AND color before placing your order.
https://foreverfierce.com/collections/crossfit-undertow
We have sample sweatshirts for the women’s cut and crop as well as the crew neck sweatshirt in the lobby. The pull over hoodie is a “mid-weight” like the black camo and maroon anchor ones we did a couple years ago.
Skill/Strength - Alt OTM x 10
Even : 5 Strict Press
Odd : 40 DU
WOD - 3:00 on 1:00 rest x 4 rounds
15/12 Cal Row
12 Box Jump Overs (24/20)
2 Rope Climbs
NEW SWEATSHIRT ORDER!!! Please don’t miss out, we will NOT be ordering any extras. Follow this link before it closes after October 9th. We have to admit this is probably one of our favorites so far!! There are THREE color choices for every style so please be sure you are choosing the correct style, size, AND color before placing your order. If you are a member or local to CFU your “shipping” option should be defaulted to us. If you need your order shipped you can do that upon checking out.
After the online store closes it usually takes about 10 days for everything to process, print, and ship so we can expect to have these well before the end of October.
https://foreverfierce.com/collections/crossfit-undertow
If you have trouble with the link at all or ordering please let us know so we can coordinate with the host company. We have sample sweatshirts for the women’s cut and crop as well as the crew neck sweatshirt in the lobby. The pull over hoodie is a “mid-weight” like the black camo and maroon anchor ones we did a couple years ago.
WOD - For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/135)
200m Run after each round
Post WOD - 2 Rounds
200m KB Walk
Switch positions every 50m
Rest 2-3:00 between rounds