Up coming local 5K

If you are still interested don’t forget to register for the 5k happening down at Shore Front Park in Patchogue! “Run/Walk To End Addiction” - Hosted by Hope House Ministries, this 5k will be held Saturday May 18th. If you pre-register by May 9th you are guarented a Tshirt (with CFU’s logo on it!!)

https://runsignup.com/Race/NY/Patchogue/5KRunWalkToEndAddiction

Sunday 5/12- No Strongman class and No open gym
Friday 5/24 - Hero WOD Murph 5:30pm Start
Memorial Day Monday 5/27 - 8:00am Class only

Strength - Every 2:00 5 Back Squats

  • 0:00 @ 60%

  • 2:00 @ 65%

  • 4:00 @ 70%

  • 6:00 @ 75%

  • 8:00 @ 80%

WOD - For Time 21-15-9

  • Front Squats (135/95)

  • KB Swings (70/53)

  • 400m Run

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Important dates

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Yesterday we emailed out some important dates to pencil in!

This Sunday 5/12 - there is no Strongman and no Open gym - time for some spring cleaning! Moms, enjoy your Mother’s Day!

Friday 5/24 - Hero WOD Murph - Doors at 5:00pm Start at 5:30pm. All are welcome to come complete this wod as a community! A CrossFit tradition from box to box. This will be the only time we are open that day.

Monday 5/27 - Memorial Day WOD at 8:00am. This will be the only time we’re open that day

If you do not receive our emails please let us know so we can put you on the list (contact@cfundertow.com)

Strength - Every 3:00 x 6 Sets

  • 6 Strict Press @ 65-70%

WOD - For total reps: 4 min AMRAP x 3

  • 27/21 Cal row

  • 27 Burpees

  • 27 C2B

    • Rest 4:00

  • 21/15 Cal row

  • 21 Burpees

  • 21 T2B

    • Rest 4:00

  • 15/9 Cal Row

  • 15 Burpees

  • 15 Pull Ups

Friyay!

A fantastic week of training! Let’s bring it to a close with some solid overall work today!

Strength/Skill- Alt. OTM

  • even: 1-2 Rope Climbs

  • odd: 20 sec Hollow Hold 20 sec Superman Hold

WOD- 20min AMRAP

  • 200m Run

  • 20/14 Cal row

  • 2 Rounds “Strict Cindy” - 1rd = 5 Strict pull ups, 10 Push ups, 15 squats

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No limits

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“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Skill- OTM x 7 mins

  • 25 DU + 3-5 deficit HSPU

WOD- Every 3:00 x 5 rounds

  • 15 Sit Ups

  • 30 DU

  • 15 Sit ups

  • 5 DL (must be tap and go, increase weight each round)