Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Strength Day
WOD - “Lynne” Every 5:00 x 5 Sets
Max Bench Press (M: Bodyweight / W: 75% of BW)
Max Pull Ups
Score = total reps
Please don’t forget about our current pre-order! Use the link below to order, orders will be shipped here to CFU unless you change the shipping preference when checking out. Anyone can order, don’t miss out!!
There are a lot of options. Double check the style, size, and color before checking out!
https://foreverfierce.com/collections/crossfit-undertow
Spring fling week!!! - This Saturday we will not have regular classes due to our in-house competition. Competitors - we will open our doors at 8am and the first WOD will begin at 9am sharp. The first three workouts will be released later this week so stay tuned !
Don’t forget about our new patriotic shirts that are up for pre-order! Order now before you forget!! Store closes on Friday!!
https://foreverfierce.com/collections/crossfit-undertow
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Build based off feel to a heavy unbroken set
WOD - 5RFT
15/12 Cal Row
6 Power Cleans (185/135)
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
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
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