Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We hope to see you this Saturday evening for our annual holiday party !! Starting at 7pm, BYOB, pot luck and significant others are of course welcome!
WOD - Alt OTM x 5 Rounds
Min 1 - 4 Wallwalks
Min 2 - 2 Rope Climbs
Min 3 - Max Weighted Sit Ups (45/25)
Min 4 - Rest
Post WOD - Alt OTM x 5 Rounds
E: 1:00 Plank
O: 15 Push ups
This Friday - Bag party 7:00pm-8:30pm hosted by Cher. New and gently used Coach and Kate Spade bags will be here for purchase and could be a great holiday gift! All are welcome, spread the word to friends and family.
Saturday 12/13 - CFU's annual holiday party! Morning classes will still be on. Party starts at 7pm, BYOB, pot luck, DJ, significant others welcome, and adults only please.
Sunday 12/14 - CLOSED
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
@65-70% of 1RM Strict Press
WOD - 15 min AMRAP
2-4-6-8-10…
Burpee Box Jumps (24/20)
Wallballs (20/14)
Cal Row
Body Armor - OTM x 4 Rounds
:20 Side plank ea
50ft Low Bear Crawl
25 Russian Twists
100ft Pizza Plate Carry
WOD - For Time
25 T2B
500m Row
150 ft Plate Front Rack Walking Lunge (45/25)
500m Row
25 T2B
This Friday - Bag party 7:00pm-8:30pm hosted by Cher. New and gently used Coach and Kate Spade bags will be here for purchase and could be a great holiday gift! All are welcome, spread the word to friends and family.
Saturday - CFU’s annual holiday party at 7pm!!
Sunday - Closed
Strength - Every 2:00
5 x 5 Deadlift @ 70% of 1RM
WOD - 5 RFT
12 Deadlifts (155/105)
9 HSPU
6 Hang Power Cleans
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - OTM x 10 mins
1 Clean
Begin ~ 65-70% and build based off feel