Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Last week we sent out an e-mail regarding our upcoming Strongman Class! If you are interested and have not sent a response e-mail to us, please do so as soon as possible! We need to have a head count and finalize details. (contact@cfundertow.com) First class begins the 20th of Jan.
Skill/Strength - OTM x 6
5-8 HSPU + Power Cleans
3-3-2-2-1-1 (50%, 60%, 70%)
WOD - 20 min AMRAP
24/18 Cal Row
50 DU
3 rounds “Chief” (1 Rd = 3 PC (135/95) + 6 Push ups + 9 Air Squats)
New year, and new things happening here at CFU. An e-mail was sent out last night discussing some details and dates for our upcoming Strongman Class! This will be run by our very own Esek Loughlin. (CF Level 1 Certified, CF Strongman Certified). Please contact us if you would like to sign up for this class so we can finalize head counts and potential starting times for this class.
If you did not receive the email please contact us so we can forward it to you (contact@cfundertow.com)
Skill - 21-18-15-12-9
KB Swings
25’ HS Walk
WOD - For Total Reps 3 min AMRAP - 3 min off
10/7 Cal Row + 9 Power Cleans (95/65)
3 min rest
10/7 Cal Row + 7 Hang Power Cleans (115/80)
3 min rest
10/7 Cal Row + 5 Squat Cleans (135/95)
We want to send WARM wishes to Claire (literally) as she heads to her now permanent beach home down in St. Croix! Claire was fortunate enough to be one of the first nurses on the island committed to working in their brand new hospital. Claire, we will miss you so much but… we know you will absolutely love this new adventure! Best of luck to you!
Strength - 8:00
Establish a 1RM Bear Complex
WOD - 12 min AMRAP
1 Bear Complex + 30 DU (95/65)
2 Bear Complexes + 30 DU
3 Bear Complexes + 30 DU
4… + 30… etc… etc…
Wishing you the best of luck on your new adventure to Maine!
Alvin will be heading up to Maine with a new job opportunity. We will miss him dearly. We’ve had such a great time with Alvin here at CFU watching him crush goals and learn new skills and tricks. We are confident that he will continues to excel with any challenge or opportunity that will cross his path!
Come back and visit us!!
Strength- every 2:00 x 5 sets
1 High Hang Snatch + 1 OHS +
1 Hang Snatch + 1 OHS +
1 Snatch + 1 OHS
WOD- “Good Luck Alvin”
1,000m Row buy in
21-15-9 : Pistols, Pull Ups, Squat Snatch (75/55)
1,000m Row buy out
Monday 12/31/18- 9:30am class and 4:30pm class ONLY
Tuesday 1/1/19- CLOSED
3 amazing athletes will be leaving us this new year so we wanted to give each of them a little shout out!! Elijah started last week off with his move to Colorado… we also have Alvin heading up to Maine with a new job offer! His “Good Luck” WOD will be held Wednesday 1/2/19. Then finally…Claire will be shipping down to St. Croix permanently to her forever beach home with a new job offer as well! Her “Good Luck” WOD will be Thursday 1/3/19.
PARTNER WOD- For Time “Count down to the New Year”
100 Wallballs (20/14)
90 Burpees
80 DB Snatch (50/35)
70 Sit ups
60 Push ups
50 Wallballs
40 Burpees
30 DB snatch
20 Sit ups
10 Push ups
2019m Row