Friday 04/24

Congrats to Nash on taking 2nd place at the NYPD CrossFit law enforcement throw-down last weekend. Super proud!!

Strength Day

Part 1 - Every 2:00

• 10 x 3 Back Squats

• @ 80-85% of 1RM

Part 2 - OTM x Every 90s x 10 Sets

• Sets 1-5 = 2 Snatches

• Sets 6-10 = 1 Snatch

• Build based off feel (power or squat)

Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.

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

Thursday 04/23

WOD - 12 min AMRAP

2-4-6-8….

• Shuttle Runs

• Sit Ups

• Pull Ups

Post WOD - KB Holds 5 Rounds

• :20 Farmers Carry Hold

• :20 Front Rack Hold

• :20 Overhead Hold

Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.

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

Wednesday 04/22

Strength - Every 2:00

• 3-3-3-2-2-2 Front Squats

• Build based off feel

WOD - 3RFT

• 48/40 - 36/30 - 24/20 Cal Row

• 20 - 15 - 10 - Front Squats (135/95)

Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.

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

Tuesday 04/21

Don’t forget about our current shirt launch that’s available for pre-order until May 1st. Please don’t bank on there being extras, we cannot carry every size and style.

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

Anyone can order - have it shipped here to CFU for pick up or to your home.

Strength - Every 2:00 x 6 Sets

• 5-5-5-3-3-3 Strict Press

• Build based off feel

WOD - 5 RFT

• 10 KB Swings (70/53)

• 50 DU (75 singles)

• 5 Wallwalks

Monday 04/20

We need final shirt sizes in for SF26 this morning ! Ladies if you would like the tank option please let us know your size asap too!

Don’t forget about our current shirt launch that’s available for pre-order:

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

Anyone can order - have it shipped here to CFU for pick up or to your home. Spread the word !

WOD - For Time

3 Rounds

• 9 T2B

• 9 Power Cleans (155/105)

• 9 Burpees

1,000m Row

3 Rounds

• 7 T2B

• 7 Power Cleans

• 7 Burpees

1,000m Row

3 Rounds

• 5 T2B

• 5 Power Cleans

• 5 Burpees