Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” - Aristotle
Lets keep the grind going this week!
Strength- every 2 mins: 6 Push Press x 4 sets
0:00 @ 65%
2:00 @ 70%
4:00 @ 75%
6:00 @ 80%
WOD - 18 min AMRAP
60 DU
45 Air Squats
21/15 Cal row
15 Push Jerks (135/95)
Our March member shout-out goes to Keri Peragine! The icing on the cake for us with Keri was when she got her bar muscle ups. Not only did she constantly work day in and day out practicing techniques until she couldn’t hold onto the bar, she finally nailed it just days before seeing them pop up in an Open workout. During that Open wod she accumulated 7 total!! (Beating her hubby by just 1 rep!) We are so happy to see Keri learning new tricks, crushing goals, and becoming a stronger person inside and out every single day! Keep up the amazing work Keri!!
Strength - Back Squat
6 @ 60%
3 @ 70%
6 @ 60%
3 @ 75%
6 @ 60%
3 @ 80%
WOD- 4 mins on 4 mins off x 3 Rounds (AMRAP)
27/21 Cal row
21 Power Cleans
15 Burpee Box Jump overs
RD1= 135/95. RD2= 115/80. RD3= 95/65
Hello April! Way to sneak up on us! We’re looking forward to the warmer weather and propping that door open more often!
Check out www.fourtresshp.com to register for the 30 day LEAP.
March was jam packed full of action! Check back tomorrow to find out who our member shout out is for the month of March!
WOD-For Time
1 mile run
100 bicep curls
1 mile run
100 calf raises
Here is the link for Fourtress Health and Performance! http://www.fourtresshp.com/
Right now we are completing the “LOOK” for anyone who wants to join, make sure you select our affiliate name when registering. April 1st we will be starting the “LEAP”, again for anyone who wants to join click the link above to register! Let’s fix those hours spent outside of the gym to better our overall health!
. Today is the LAST DAY to pre-order our “Strongman” Shirts and Tanks! Use the link below or email us your order if you can’t access the sheet.
https://docs.google.com/spreadsheets/d/1wJQaXEooWOodnY8pt5r1s9OzK5bAdYNMXM-Av7ru6W0/edit?usp=sharing
Strength - Every 90s x 6 Sets
3 Power Cleans @ 70-80% of 1RM
WOD - 4 RFT
400m Run (or 500m Row)
3 Rounds of “Macho Man” (135/95)
1 Rd = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
For those who were at the Lifestyle Challenge meeting yesterday we know what the title of this post means. For those who were not there, and to everyone in general, we will be sending out an e-mail later this afternoon to Fourtress Health and Performance’s website where you can locate the “LOOK” self assessment documents and register for the 30 day “LEAP” challenge (which we will be starting April 1st) Anyone can join us! The “LOOK” will take place starting today, tomorrow, and Saturday. Take 10 minutes at the end of your day to evaluate your everyday life and score yourself. (you’ll find out what the meaning of the scores are afterwards)
This program is meant to run beside what we do here at CFU. We only have you for 1 hour of the day in the gym to become stronger - better - faster. FHP run along our fitness programming to help aid in our everyday life and how we can maximize our fullest potential of life! Once the website is up and running and you have any questions there will be a contact link on there for you to use.
Strength - Back Squat Every 3:00
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90@
WOD - 5 RFT
5 Strict HSPU
10 Strict Pull Ups
100 ft. Walking Lunge
20 Sit ups
PRE ORDER ENDS THIS FRIDAY. Don’t forget to get your pre-order in for our upcoming “Strongman” Shirts and Tanks! Use the link below or email us your order if you can’t access the sheet.
https://docs.google.com/spreadsheets/d/1wJQaXEooWOodnY8pt5r1s9OzK5bAdYNMXM-Av7ru6W0/edit?usp=sharing