Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Hello winter… nice to see you too!
Make sure we are wearing layers and warming up properly before hitting this workout today!
WOD- 10 RFT
14 Russian KB swings
8 Box Jumps
2 Rope Climbs
Body Armor- 3 RNFT
:30s KB front squat hold
10 KB bent over rows
25 seated banded rows
MORNING CREW - please use caution when coming to the gym, roads might be icy.
Whats better than combining our strength with our skills! Today we are getting after it! Practice makes perfect with everything. If we feel like we are getting “stuck” with a modification, ask a coach how to progress from where you are. We are here to help YOU. We’ve got a bunch of different modifications up our sleeves to share. Pick our brains!
Strength - Every 2:00 x 5 Sets
3 Front Squats + 6 Back Squats +
25-50- ft. Handstand walk or practice :30-:40sec
WOD - 18 min AMRAP
21/15 Cal Row
3 Rounds C2B Cindy
5 Squats Cleans (185/135)
“How long are you going to wait until you demand the best of yourself.” - Epictetus
“It’s human nature to hold back. Even, if it’s just a little bit. It’s a survival mechanism we’ve built. If we send our all, but, we fail… we’ve been exposed. We feel embarrassed, even if only for a fleeting moment in time. We can all relate to a recent time where we found ourselves there. Think about how you felt. And ask outselves - was it so bad, that we’re willing to risk what our best has to offer?
Without active thought and effort, as the quote call for, it won’t happen. We literally have to demand it of ourselves. It takes work, as we’re deeply programmed in our subconscious not to. The choice of words Epictetus used above was purposeful. There isn’t a hint of achieving success, victory, or anything of the like. It was instead a plea to throw circumstances off the table, and to focus on one singular piece - are we giving our best today?
If we can focus on just that, everything else seems to just fall into place.”
Strength - 4 Rounds NFT
5 Pausing Romanian Deadlifts
5 Box Jumps (step down)
WOD - Part 1
25-20-15-10-5
Box Jump Overs
T2B
Right into Part 2
5-10-15-20-25
Hang Power Snatch (75/55)
Wall Balls (20/14)
This past Saturday Laura, Aileen, and Coach Dom competed as a team at the Beautiful Beasts even at CrossFit Sanctuary, an event to help fight breast cancer. These bada$$ ladies took 6th out of 14 teams in the Rx division.
All this competition has us itching for the Open! We will be announcing details very soon about how CFU will be running the Open this year. Stay tuned!
Skill - 2 Rounds
40 DU (60Singles)
5-4-3-2 Rings MU (2x Dips)
WOD - For Time :
1,000m Row Buy-in
3 Rounds
21 Deadlifts (135/95)
15 Lateral Burpees
9 Push Jerks
Happy Friday everyone! Reminder for Strongman/woman that your workout may have movements included outside. Be prepared, bring some layers!
WOD - 2 Rounds
30/21 Cal Row
25 Box Jump Overs
20 Front Squats (135/95)
Remaining time until 15:00
Establish 1RM- Squat Clean+ Hang Sq. Cl. + Jerk
Skill - Alt. OTM x 12
Even: 50 DU
Odd: 50 ft. Handstand walk or practice
