Friday Deads

Reminder that we are CLOSED this Sunday 5/12 no strongman class and no open gym. Time for some spring cleaning to get ready for summer!

CFU Moms have a GREAT Mothers Day weekend!!!

Friday 5/24 - Hero WOD Murph 5:30pm Start
Memorial Day Monday 5/27 - 8:00am Class only

Strength - Every 90s x 8 sets

  • Build to a heavy set of 3 Tap-n-Go

WOD - 15 min AMRAP

  • 60 DU

  • 30 Wall Balls (20/14)

  • 15 Deadlifts (245/165)

DSC_0016.JPG
DSC_1434.JPG

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

Local 5K sponsored by CFU! Happening May 18th, register with the link below by tonight to receive a Tshirt with our logo on it! A run/walk for a great cause.
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

WOD - 4RFT

  • 21/15 Cal Row

  • 15 T2B

  • 7 Power Clean and Jerks (155/105)

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

DSC_0893.JPG

Important dates

E0CA7FB8-EA7C-46B6-AB20-91CEC24C9B89.jpeg

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