Monday 04/27

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)

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