Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” - Confucius
TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us!
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
Strength - OTM 1 x 14 Squat Snatch
Percentages 60%-85/90%
WOD - 3 RFT
600m Run
21 Hang Squat Snatch (75/55)
Yesterday we had sent out an e-mail with all the information about our upcoming 3rd annual Turkey Tourney!!! If you did not receive it please let us know so we can forward it (contact@cfundertow.com)
Within that e-mail as well we listed our holiday schedule. Please take note of the closures and times that may have been adjusted!
Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us!
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
Skill - Alt OTM x 10 mins
Even: 45s Max Strict HSPU
Odd: 5 Tap-n-go Power Cleans
WOD - For total Reps
3 min AMRAP
10/7 Cal Row
9 Power Cleans (115/80)
3 min REST
3 min AMRAP
10/7 Cal Row
7 Power Cleans (135/95)
3 min REST
3 min AMRAP
10/7 Cal Row
5 Power Cleans (155/105)
Keeping our Monday squats right where they belong! We are repeating our repscheme from last week but picking up the pace a little!
Strngth - every 90s Back Squat
3 @ 70%, 2 @ 75%, 1 @ 80%
3 @ 75%, 2 @ 80%, 1 @ 85%
3 @ 80%, 2 @ 85%, 1 @ 90%
WOD - 10:00 window
75 wallball buy in
With remaining time: AMRAP
8 burpees box jump overs
40 DU
Our CrossFit Kids program starts tomorrow! Ages 5-9 from 11:30am-12:15pm then ages 10-13 from 12:15pm-1:00pm
STAY TUNED!! Our 3rd annual in-house competition is coming back! More details about the Turkey Tourney coming very soon!!! MM or FF teams! An ALL LEVEL competition.
Strength - OTM 1 Squat Clean x 9 sets
70% - 95%
WOD - For Time
2,000m Row
150 DU
10 Rounds “Cindy”
1 round = 5 Pull ups, 10 Push ups, 15 Squats
We have a bunch of items in our lost and found bin that if are not claimed will be donated. Check it out, you may have left something behind!!
Skill - 10 min clock
Max Height Box Jump
WOD - 3 RFT
750m Row
12 Deadlifts (245/165)
15 Burpee Box Jump Overs (24/20)