CrossFit Undertow

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We strive to help members achieve their fitness and life goals through functional movement.

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Thursday 04/16

April 15, 2026 by Domenique DeRosa

We have brand new shirts ready to pre-order!! Check out our web-store and place your orders by clicking this link

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

PLEASE TAKE NOTE : There are A LOT of options here. Double check the shirt style, cut, and size you are ordering. Ladies there are 2 colors for the tanks and 3 colors for the crop Tee's.

With our unisex shirts, be sure to read the description of the Tee. When you click on it there will be text describing which kind it is. The "Next Level CVC" shirts are the ones we usually order for the Open. The "Comfort Colors" tees are heavyweight 100% cotton with a broken in vintage style feel.

The web-store will close May 1st and there will not be many extras at all so jump on it while you have the chance! You can have it shipped here to pick up at CFU or you can have it shipped to your home or a friends!

If you have any questions at all please contact us at any time. We are hoping to have this is for Memorial Day weekend (fingers crossed).

Body Armor - 3RDS OTM

  • 10 DB Bent Over Rows ea.

  • :45 Plank Hold

  • 10 Seated Wall Angels

  • 10 Leg Lifts Over DB ea.

WOD - 5 RFT

  • 12 T2B

  • 12 Box Jump Overs (24/20)

  • 12 DB Hang C&J (50/35)

April 15, 2026 /Domenique DeRosa

Wednesday 04/15

April 14, 2026 by Domenique DeRosa

Strength - Every 2:30 X 4 Sets

  • 5-5-3-3 Deadlifts

  • Unbroken sets, build based off feel

WOD - 12:00 AMRAP

  • 6 Deadlifts (185/125)

  • 6 Burpees

  • 30 DU

April 14, 2026 /Domenique DeRosa

Tuesday 04/14

April 13, 2026 by Domenique DeRosa

Strength - Every 2:00

  • 5-5-3-3-1-1 Bench Press

  • Build to a heavy single

WOD - 14:00 AMRAP

  • 2 Rope Climbs

  • 4 Wallwalks

  • 200m Run

April 13, 2026 /Domenique DeRosa

Monday 04/13

April 12, 2026 by Domenique DeRosa

Happy birthday (yesterday) to our one and only coach Pat!!

Strength - Every 90s x 8 Sets

  • Sets 1-4 = 2 Power Cleans

  • Sets 5-8 = 1 Power Clean

  • Build to a heavy single

WOD - 5RFT

  • 5 Hang Power Cleans (155/105)

  • 15/12 Cal Row

  • 25 Air Squats

April 12, 2026 /Domenique DeRosa

Friday 04/10

April 09, 2026 by Domenique DeRosa

Strength Day

Part 1 - Every 2:00

  • 7 x 5 Back Squats

  • @ 65-70% of 1RM

Part 2 - OTM x 10 Sets

  • 1 Snatch

  • Build to a heavy single

April 09, 2026 /Domenique DeRosa
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