Warriors

Shout out to some CFU ladies who completed the Soldier Ride this past weekend to support the Wounded Warrior Project! The 25 mile ride through the brutal heat was well worth it! Way to go ladies and way to represent!!

Strength- OTM x 8 minutes complete:

  • 1 Power Clean + 1 Hang P. Clean + 1 Push Jerk

WOD- For Time

  • 50 Power Cleans (155/105)

  • Every minute: 5 T2B (8 captain chairs)

public.jpeg

Next monday

public.jpeg

Next Monday July 29th head on down to Smith Point Beach to watch their annual Long Island Championship! Smith Point hosts this tournament to compete against other beaches from Long Island like Jones Beach, East Hampton, etc…

The competition will start at 10am sharp. Come cheer on co-owner/coach Pat as well as other familiar faces you may see pop in and out of CFU who are lifeguards as well!

WOD- For Reps of OHS

3:00on 3:00off x 4 rounds

  • Cal Row (decreasing ea. round)

  • Lateral Burpees (decreasing ea. round)

  • Max OHS (weight increases ea. round)

Tire up!

Flipping tired for our skill work today so be prepared to get a little dirty! I wouldn’t wear my Sunday best today… It’s still very hot and humid out, listen to your body and keep hydrated! Always communicate with us as well if you’re not feeling right.

Skill- every 90s x 6 rounds

  • 4 Tire Flips +

  • 2-3 Ring Muscle Ups

WOD- For Time

5 Rounds

  • 15 KB Swings (53/36)

  • 15/12 Cal Row

    right into

5 Rounds

  • 20 Sit Ups

  • 200m Run

public.jpeg