Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Turkey tourney sign up sheets are posted in the lobby! Please let us know if you need help finding a partner.
Strength - Every 90s x 6 Sets
2-2-2-1-1-1 Power Snatch
Build based off feel
WOD - 5 RFT
15 KB Swings (53/36)
50-40-30-20-10 Sit Ups
2 Rope Climbs
Strength - Every 2:00
5-5-3-3-1-1 Bench Press
Build to a heavy single
WOD - 4:00 AMRAP + 2:00 Rest x 3 Sets
15/12 Cal Row
15 Wallballs (20/14)
Congrats to all of our athletes who PRed this past Saturday on the CF total!!! We saw a lot of incredible lifts.
Strength - Every 90s x 6 Sets
2-2-2-1-1-1 Hang Power Cleans
Build based off feel
WOD - 6 RFT
6 Hang Power Cleans (135/95)
9 Lateral Burpees
12 Box Jump Overs (24/20)
Tomorrow- Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻
WOD -
Alt OTM x 4 RDS
15/12 Cal Row
50 ft Handstand walk (100ft bear crawl)
-rest 2:00-
Alt OTM x 4 RDS
:40 Plank
12 Ring dips
-rest 2:00-
4 Rounds
400m Run
1:00 Rest
Pre-order our new apparel by midnight tonight! We will not be ordering extras. Follow the link below to grab your sizes!
https://foreverfierce.com/collections/crossfit-undertow
Reminder for this Saturday - “CrossFit Total” Day! Please be on time because we will be using every second of the class to complete our movements. 0:00-20:00 1RM Strict Press (during this time warm up and activate the lower body to get ready for the squats and DLs) 20:00-40:00 1RM Back Squat 40:00-60:00 1RM Deadlift. We will be sharing racks and equipment, try to partner up with someone who will be lifting similar to you! At the end you will add up all three 1RMs for your “total” score. 🎃Costumes highly encouraged👻
WOD - 15 min AMRAP
100m DB Farmers Carry (50/35)
12 DB Alt Box Step Ups (24/20)
30 Sit ups
Post WOD - Alt OTM x 5 Rounds
40 DU
10 Bentover barbell rows