Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
There’s still space to claim your spot for next Saturday the 4th! Please DM or Email us to sign up. This is open to everyone and a great chance to bring a friend that has been super interested in jumping in.
Strength Day
Part 1 - Every 2:00 Back Squat
5-5-3-3- then until the 15:00 Build to a heavy single or new 1Rm
Part 2 - Every 2:00 x 8 Sets
1 Bear Complex
(Power Clean + Front Squat + Push Jerk + Back Squat + BTH Push Jerk)
A huge congratulations and much luck to our 5️⃣ athletes heading into the 2026 CFGames Quarterfinals!! Owners Pat & Dom qualified for both individual & age group 👏🏻 Keri & Peggy qualified for their age groups 👏🏻 and Jonas qualified for Men’s Individual 👏🏻 LETS GO CFU! 🌊
WOD - “Annie” For Time
50-40-30-20-10
DU
Sit Ups
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build to a heavy set based off feel
Body Armor - Alt OTM x 3 Rounds
10 DB Bent Over Rows ea. arm
10 Leg lifts over DB ea. side
15 Supermans
10 Single leg glute bridges
WOD - For Time
40 Goblet Rev. Lunge (50/35)
30 Pull Ups
20 Alt Devils Press
30 Pull Ups
40 Goblet Rev. Lunge
Please DM or email us to guarantee your spot for our pop up HYROX class ! Space is limited ! Saturday 04/04 at 10:30am
WOD - 8 RFT
8 HSPU
350m Row
8 T2B
Post WOD - Cap 10:00
Accumulate 5:00 Plank
Every drop = :30 Wall-sit
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Push Press
Build to a heavy double
WOD - For Time
15-12-9
Hang Power Cleans (115/85)
Box Jump Overs (24/20)
REST 2:00
15-12-9
Push Press
Box Jump Overs