Thursday 07/03
Tomorrow - 4th of July - 8:00am class only. All other classes for the weekend will be on!
Strength - Every 90s x 6 Sets
3-3-2-2-1-1 Hang Power Clean
Build based off feel
WOD - 2RFT
500m Row
50 Sit ups
40 KBs Swings (53/36)
30 Burpees
Wednesday 07/02
Strength - Every 90s x 6 Sets
3-3-3-2-2-2 Deadlifts
Tap & Go
Build based off feel
WOD - For Time
30 Deadlifts (185/135)
10 Wallwalks
800m Run
10 Wallwalks
30 Deadlifts
Tuesday 07/01
Don’t forget that this Friday 07/04 we will have an 8:00am class only. All other classes through the weekend will be on!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Begin ~ 65-70% and build
WOD - 2:00 AMRAP x 6 Sets
Set 1 = 50 DU + Max Wallballs
Set 2 = 50 DU + Max Pull ups
Set 3 = 50 DU + Max Wallballs
Set 4 = 50 DU + Max C2B
Set 5 = 50 DU + Max Wallballs
Set 6 = 50 DU + Max BMU
NO REST BETWEEN AMRAPS
Monday 06/30 - last preorder day!!
Today is the last day to pre-order our new summer shirts ! Don’t miss out!! Follow the link and please double check style, size, and colors before placing your order. All orders will be shipped to us here at CFU.
https://foreverfierce.com/collections/crossfit-undertow
Friday - 4th of July - 8:00am class only
Strength - Every 2:00 x 5 Sets
5 Strict Press
Begin ~ 70% and build based off feel
WOD - For Time
3 Rounds :
7 Push Press (115/85)
7 Burpee Box Jumps (24/20)
400m Run
3 Rounds :
5 Push Press
5 Burpee Box Jumps
400m Run
3 Rounds :
3 Push Press
3 Burpee Box Jumps
Friday 06/27
New shirt pre-order is open through Monday! Please please please don’t forget to place your order if you’d like one (or two 😉) Copy and paste this link into your browser to use the online shop :
https://foreverfierce.com/collections/crossfit-undertow
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 65-70% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Clean + 1 Hang Clean
Sets 6-10 = 1 Clean
Build based off feel