Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We are running a normal schedule today for Columbus Day!
Our CrossFit Kids fall session starts THIS SATURDAY! Please email us confirmation with your kids name and age if you plan to sign then up!
Strength - Back Squats every 2 mins
3 Reps 70, 75, 80%
2 Reps 75, 80, 85%
1 Rep 80, 85, 90%
WOD - 6 min AMRAP
Strict T2B
Strict HSPU
-right into-
4 min AMRAP
Kipping T2B
Kipping HSPU
We’re looking forward to our CrossFit Kids to start NEXT Saturday the 13th. If you did not receive the e-mail with all the information, dates, and times, please let us know and we will forward that over!! We’d love to have a confirmation back with your child’s name and age if you plan on signing them up!
Skill -
2 min L/hang or 4 min tuck hold
Every drop 8 Good mornings (45/35)
WOD - For Time
100m Run each round
-1 up to 10-
Wall Balls
Medball Sit ups
Burpees
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss
“People aren’t thinking about you. People are thinking about, what you’re thinking about them.
We can move about this world constantly in a state of wondering what others are thinking of us. In an effort, to please them. To look “right” in their eyes. But we recognize, we are chasing something we can’t control. Something that will never, ever, fulfill us.
What does matter, is our opinion of ourselves. Our true opinion. This starts by fulfilling the promises we make to ourselves.
By getting up in the morning at the time we promised ourselves we would.
By going to gym we promised ourselves we would.
By holding true to the nutrition plan we promised ourselves we would follow.
By being able to look in the mirror, and know, we’re making that person proud. Everyone else’s opinion, is background noise.”
Strength - OTM 2 Squat Snatch
0:00, 1:00 - 50%
2:00, 3:00 - 55%
4:00 - Rest
5:00 - 60%
6:00 - 65%
7, 8, 9:00 - 70%
WOD - 14 Min AMRAP
1 Power Snatch (115/80)
2 OHS
3 Clean and Jerks
40 DU
#TBT to when Coach Pat hit a snatch PR at the 2012 CrossFit Regionals!
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
