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We strive to help members achieve their fitness and life goals through functional movement.
Shoulder burner coming at ya today!! Rep scheme is increasing 2 reps per round until time is up! See how far you can get!!
Strength - 8 mins build
Heavy 10 rep Push Press
WOD - 12 min Ladder
2 Push Press (115/80)
2 T2B
2 Box Jump Overs (24/20)
4, 4, 4
6, 6, 6
… … …
Shout out to a few CFU members who took on the Tunnel to Towers 5k run in New York City in honor of FDNY hero Stephen Siller. Not only did they complete the run they completed it with a weighted vest!
Today’s back squat strength will be 5% heavier than last week!
Strength - Back Squat every 3:00
10 @ 75%
8 @ 80%
6 @ 85%
4 @ 90%
2 @ 95%
WOD - For Time
1,000m Run
40 Pull ups
30 Front Squats (135/95)
20 Bar Facing Burpees
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