Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We are just one week away from our annual Murph event!! See you there.
Strength Day
Part 1 - Back Squats
Every 2:30 - 6 x 6
@ 65-70% of 1RM
Part 2 - Functional Body Building
Alt OTM x 8 mins (4 rounds)
E- Max deficit push ups
O- Max strict pull ups
Rest until 10:00
12 Barbell curls every 2:00 x 3RDS
Body Armor - 4 Rounds
20 Alt KB Kong Rows
20 Hollow Tucks
1:00 Rest
WOD - For Time
Buy in - 1,000m Row
3 Rounds
20 KB Swings (53/36)
20 Box Jump Overs (24/20)
Buy out - 1,000m Row
5 spots left for our pop up technique class on Friday with coach Pat! If you haven’t already please reserve your spot before it’s too late ! The class is this Friday at 6:30pm
Strength - Every 90s X 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - 12 min AMRAP
200m Run
8 Hang Power Cleans (115/85)
4 Wallwalks
Our pop up clean & jerk class this Friday evening is filing up quick! We have 6 spots left, please e-mail or DM us on instagram to reserve yours.
Strength - Every 2:00
5-5-5-5-5 Bench Press
Build based off feel
WOD - 3RFT
75-50-25
Wallballs (20/14)
Sit Ups
DU (Singles = 125/100/75)
We have a specialty class popping up this Friday at 6:30pm. DM us on Instagram OR send an email to claim your spot! (contact@cfundertow.com) Seven out of the 15 have already been reserved !!
Strength - Every 2:00 x 5 sets
Deadlift 3-3-3-3-3
Build based off feel, tap & go sets
WOD - 5RFT
25 Cal row
15 Burpees
5 Deadlifts (275/185)