Friday 05/01

TODAY IS THE LAST DAY TO PRE-ORDER OUR NEW PATRIOTIC SHIRTS! The webstore will close at midnight. Don’t miss out! Please double check your size, style, and color before checking out. Have it shipped here to CFU for pick up or right to your home.

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

No regular classes tomorrow -Saturday 05/02 -Spring Fling : Doors will open at 8am with our athlete briefing at 8:40am. Please be here and checked in by this time! WOD 1 will begin at 9am sharp! Double check your gym bags to be sure you have everything! Bring water and extra layers to keep warm. Spectators are welcome to come watch! We’ll be doing a 50/50 that will be announced before finals (cash preferred) GOOD LUCK ATHLETES!!

WOD - 3:00 AMRAP + 2:00 Rest x 5 Rounds

• 10 HSPU

• 40 DU

• Max Cal Row/Ski/Bike

Thursday 04/30

Pre-order is almost over for our new shirts! Don’t miss out! ORDER NOW.

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

Strength - Every 90s x 9 Sets

• 3-3-3-2-2-2-1-1-1 Power Snatch

• Build to a heavy single

WOD - 12 min AMRAP

• 6 Power Snatch (75/55)

• 12 Box Jump Overs (24/20)

• 18 Wallballs (20/14)

Wednesday 04/29

Spring fling competitors - Doors will open at 8am on Saturday , please be here and checked in by 8:40am the latest so we can go over a few things before we start. WOD 1 will begin at 9am sharp. Double check your gym bags for all your extra equipment and gear, bring layers for between heats if you need to change or keep warm. Bring plenty of water and some refuel snacks if you’d like. Spectators are of course welcome to come down and watch! We will be releasing WODs 1-3 over the next couple days so stay tuned to our Instagram page for all the standards and details.

Body Armor - OTM x 4 Rounds

• 12 DB Goblet Squats

• :20 Side Plank ea side

• 10 Leg lifts over DB ea side

• 50ft Low Bear Crawl

WOD - 3RFT

• 30 Sit Ups

• 20 Alt. DB Devils Press (50/35)

Tuesday 04/28

Strength Day

WOD - “Lynne” Every 5:00 x 5 Sets

• Max Bench Press (M: Bodyweight / W: 75% of BW)

• Max Pull Ups

  Score = total reps

Please don’t forget about our current pre-order! Use the link below to order, orders will be shipped here to CFU unless you change the shipping preference when checking out. Anyone can order, don’t miss out!!

There are a lot of options. Double check the style, size, and color before checking out!

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

Monday 04/27

Spring fling week!!! - This Saturday we will not have regular classes due to our in-house competition. Competitors - we will open our doors at 8am and the first WOD will begin at 9am sharp. The first three workouts will be released later this week so stay tuned !

Don’t forget about our new patriotic shirts that are up for pre-order! Order now before you forget!! Store closes on Friday!!

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

Strength - Every 90s x 8 Sets

• 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

• Build based off feel to a heavy unbroken set

WOD - 5RFT

• 15/12 Cal Row

• 6 Power Cleans (185/135)