Squatzzz

Reminders about next week below!! Have a friend that wants to join in on Murph that has CF experience? We’re offereing a discounted drop-in fee for the day at $10

Friday 5/24- Hero WOD Murph 5pm doors with a 5:30pm start - this will be the only time we’re open!

Memorial Day Monday 5/27- 1 Class at 8:00am- closed for the rest of the day

Strength- Every 2:00 x 6 - Back squats

• 3 @ 70%

• 3 @ 75%

• 2 @ 80%

• 2 @ 85%

• 1 @ 90%

• 1 @ 95%- Max- based off feel

WOD- Partners 7RFT

• 14 Back Squats (165/110)

• 2 Rope Climbs (1RC= 2 Rope Stand Ups OR 10 Ring Rows)

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.”- Jim Kwik

Strength- Every 45 sec x 15 sets

• 1 Power Clean @ 70-80% of 1RM

WOD- For Time

3 Rounds

• 15 Power Cleans (115/80)

• 20 Push Ups

3 Rounds

• 27/21 Cal Row

• 75 DU

Head, Heart, Hands...

“Head, Heart, Hands. This concept is from Jim Kwik. Every action originates as a thought in our head. But execution is a whole another story. It doesn’t go head -> hands. There’s a step between that decides if it makes it. The heart. It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in fully with our heart… we know it will never work. Our life is directly proportional to the level of commitment we have to our chosen path. To the buy-in to our plan. As we move through our day, let’s consider this concept of Head, Heart, Hands. Is our heart bought into where we are spending our time? Or are we finding that we’re moving through the motions? Head, Heart, Hands. Our reasons are what reaps our results.”

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

WOD - 3 RFT

• 800m Run

• 40 KB Swings (53/36)

• 40 Wall balls (20/14)

Body Armor - 3 RNFT

• 5 Walk outs

• 30 Russian Twists (45/25)

• Max Plank hold

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)

“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)