Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Huge shout out to those who helped us out this weekend! We took all the mats out, power washed, dried, and place them back in, cleaning the concrete underneath, along with other maintenance and cleaning! Good bye summer sweat!
Cash orders for the apparel pre-order is due.
WOD - For tIme
30-20-10
KB Swings (53/36)
Cal Row
right into
10-20-30
Deadlifts (135/95)
Cal Row
Post WOD - Alt OTM x 12
15 weighted sit ups
:45 sec HSPU
https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit?usp=sharing
This month’s member shout out is Gabriella Visentin! We have been lucky enough to coach her through 2 pregnancies! Her progress through both and postpartum have been incredible! Read a little more about her journey below!
“My CF journey is as much a part of me as my family is. This place helps me be a better person, MENTALLY, EMOTIONALLY AND PHYSICALLY.
These people I throw down with every workout become like family. They are your biggest fans.
I have been CrossFitting for 7 years and through 2 pregnancies.
I will never forget when my Dr. said to me after having my 2nd baby, “whatever you are doing keep doing it, because I have never seen someone strengthen their body from the inside out the way you did.”
My pregnancies and my recovery’s have been amazing due to CrossFit. Coach Dom and coach Pat always found a scale/modification for me when I needed it. They helped as well as the members did to motivate me to show up and workout when I did not want to and I am grateful for that. I have shed many tears , sweat, blood and laughs at this awesome box, it is so MUCH MORE than a place to workout.”
WOD - Teams of 3, 2 Rounds
100/70 Cal Row
100 Box Jump Overs (24/20)
100 Power Snatches (Rd 1 (95/65) Rd 2 (75/55)
100 Bar Facing Burpees
We will be announcing a Fall Kids CrossFit session for October through December! An 8 week session with 1 class on Saturdays! Look out for an e-mail and social media posts coming soon with dates and more information.
APPAREL LINK! ENDS FRIDAY
https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit?usp=sharing
Skill - 5 min Ladder
25 DU + 1 MU
25 DU + 2 MU
25 DU + 3 MU
continue rep scheme until 5 minutes is up
WOD - For Time
200m Run + 21 Front Squats
200m Run + 21 Push Press
200m Run + 15 Front Squats
200m Run + 15 Push Press
200m Run + 9 Front Squats
200m Run + 9 Push Press
CFU Closed this weekend, Beach wod Sunday 9am Smith Point. Apparel sale pre-order link below…
“Some people dream of success… while others wake up and work hard for it.” – Mark Zuckerberg
“The message Mark Zuckerberg makes above is clear – work for it. Rise and grind. And love the blood, sweat, and tears it brings. We want to dream. We want to set big, sometimes even larger than life goals.
But with those goals, we need actionable plans going forward. Items we can execute on now. Even if, it’s just the smallest step forward. But as the quote above reads, let it be an everyday thing. Everyday, one step closer. No matter what.”
APPAREL LINK! ENDS FRIDAY
https://docs.google.com/spreadsheets/d/1Ao3hR_tmR5F78rsMjquOTXWX38-dijwE-vysX7ROJX4/edit?usp=sharing
Skill - 30-25-20-15-10
Cal Row
Sit ups
WOD - “Gwen”
15-12-9
Clean and Jerks
Score = weight, must be unbroken each set… 15’s will be completed on the 0:00, 12’s completed on the 5:00, and 9’s completed on the 10:00
Reminder CFU Closed this weekend. Beach wod Sunday 9am.
“The essence of philosophy is that a man should live so that happiness shall depend on as little as possible on external things.” - Epictetus
Hopefully for all of us CFU is not one of those “external things”, but a priority, something you cannot live without. I know we see a lot of smiling faces here and we love it!
Strength - OTM Squat Clean work
0:00-3:00 - 3 position squat clean (60-65%)
1 min rest
5:00-8:00 - 2 position squat clean (65-70%)
1 min rest
on the 10:00 Every :30 1 squat clean (75-80%)
WOD - 4RFT
400m Run
40 DU
9 T2B
6 C2B
3 BMU