Friday 11/21

Reminder that tomorrow (Saturday) there are no regular classes due to our in-house comp.

Turkey Tourney competitors - Doors at 8am, please leave all bags in the lobby we will need every inch of the gym for the comp. We will have a mandatory athletes briefing at 8:40am , please be here and checked in well before this time. Warm ups will be on your own, please do not change out any of the weights on the bars that will be pre set on the competition floor for our strength ladder, you may use other empty bars for a quick warm up. WOD 1 will begin at 9am sharp. Bring layers to keep warm and plenty of water and snacks/protein for between workouts. Spectators are more than welcome to come down and watch!

50/50 - tickets will be available for purchase in the lobby (cash only). Winning ticket will be chosen after the third workout before finals.

Please be sure to watch our workout standard videos on our Instagram page before coming down on Saturday. This will help keep our schedule on time! https://www.instagram.com/crossfitundertow?igsh=dmd6cndnMG9maXlr

All classes will still be on for today and Sunday !

WOD - Alt OTM x 6 rounds

• Min 1 - 8-12 Strict Pull ups

• Min 2 - 10 DB Skull crushers

• Min 3 - :50 Plank hold

• Min 4 - Max shuttle runs

• Min 5 - Rest

Thursday 11/20

Most of you know that WOD 1 of TT25 will be our traditional strength ladder. We reposted our standards video on Instagram, please watch the whole video and read description.

WODs 2 & 3 will be released later today!

Body Armor - OTM x 4 RDS

• :30 Double DB Overhead Hold

• 20 Supermans

• :20 Side plank ea.

WOD - 5RFT

• 30 DU

• 12 T2B

• 6 Alt Devils Press (50/35)

Wednesday 11/19

Save the date !! We’d love to celebrate the holiday season with all of you on Saturday December 13th!

TT25 wods will be released soon - promise!!!

This Saturday - reminder that there will be no regular classes due to our turkey tourney. Athletes please arrive prior to 8:40am to check in and be in the building for our athlete briefing. WOD 1 will kick off at 9am sharp. We highly suggest bringing layers for between workouts, extra shirts if needed, fuel for those down times (protein shakes, power bars, bananas, etc..) and of course plenty of water/electrolytes! We will be fully stocked with FitAid, hydration packets , water, and magic bars if needed for purchase in our lobby!

Strength Day

Part 1 - Every 2:30

• 6 x 6 Back Squats

• @ 60-65% of 1RM

Part 2 - Every 90s x 8 Sets

• 2 Cleans + 1 Jerk

• Build to a heavy complex

Tuesday 11/18

Body Armor - OTM x 4 Rounds

• 12 DB Bench

• 10 Plate Halos ea way

• 10 Bird Dogs ea side

WOD - 5 RFT

• 400m Row

• 25 Sit ups

• 20 KB Swings (53/36)

• 15 Box Jumps (24/20)

Monday 11/17

We can’t believe it’s the week leading up to the Turkey Tourney already! All wods will be released this week so be on the look out on our Instagram page for videos of each one and standards.

This week - we will be moving our strength day to Wednesday. As for this Saturday there will be NO regular classes and for all our competitors of TT25 we ask that you please be in the building by 8:40am for a mandatory athlete briefing. Doors will open at 8am and WOD 1 will begin at 9am sharp! Spectators are of course welcome to come down!

Strength - Every 2:00 x 6 Sets

• 3 Deadlifts

• Tap & Go sets

• Begin ~ 65% of 1RM and build based off feel

WOD - 10 RFT

10-9-8-7-6-5-4-3-2-1

• Pull ups

• Plate FR Squats (45/25)

• 2 Wall walks