Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We have some good old fashioned hard work for you today. These are the kind of days that will help us get stronger and better. Yes the body armor might be boring and not fun, but it will help! Make sure we are completing each movement perfect!
Body armor- 3 rounds
8 Sumo Deadlifts
8 kneeling Strict press (ea. side)
25 banded good mornings
:20s OH hold (ea. side)
WOD- For Time 1 up to 10
Burpees
T2B
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius
Strength - Every 1:30 x 7 Sets
1 Pausing F.S. + 1 Front Squat
55%, 60^, 65%, 70% build based off feel
WOD - 3 RFT
10 C2B Pull ups
10 Front Squats (165/110)
10 Lateral Burpees
Check out Coach Esek and member Aldas while on their amazing trip to the Grand Canyon!
Starting THIS weekend we will be running an adjusted schedule for our open gym session. Due to the Strongman class open gym will now be moved to 10:00am-12:00pm from 1/20/19 - 3/17/19.
STRONG MAN CLASS:
Those who are participating in the class should have already contacted us for confirmation. Our ladies class is BOOKED. We're sorry if anyone was still on the fence, but we are only able to squeeze 12 into these classes due to equipment limitations. Men's class still has 4 spots left! Again, please contact us first to confirm your spot by the end of this week. Payment is due in full by the first class, let us know if you'd like us to charge your account if not please bring cash payments in by Sunday.
Ladies class 8:00am-9:00am
Men's class 9:00am-10:00am
Here are the finalized dates listed below. Note: there is one Sunday where Esek is not available (2/10 there will be no class this day) the class will be extended 1 week due to this.
January Dates: 20th & 27th
February Dates: 3rd, 17th & 24th
March Dates: 3rd, 10th & 17th
Skill - Every 2:00 x 5
6-10 HSPU +
10 Front Rack Lunges
WOD - For Time
50 KB Swings (53/36)
125 DU
2,000m Row
125 DU
50 KB Swings
Strength- OTM X10
1 Snatch Deadlift + 1 “Floating” Snatch (60%, 65%, 70%, build based off feel)
WOD- “DT” 5 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Don’t forget to e-mail us if you haven’t already for interest in our upcoming strongman class!!! (contact@cfundertow.com) An e-mail with final details will be coming out very soon, we need a head count.
Is it me or did this week fly by?! Hopefully we’re not TOO sore from all these AWESOME wods! Let’s finish out strong.
Skill/Strength - Every 2:00 x 6 Rounds
“X” Ring MU +
Front Squats (7-7-5-5-3-3)
WOD - 5 Rounds for total Reps
1:00 Wall Balls
1:00 KB Swings
1:00 Cal Row
1:00 Rest