Beach wod tomorrow. - S.p.t. on monday -

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Tomorow there will be no classes. We are meeting at Smith Point beach west of the pavilion 8am. All are welcome! Pending on the ocean there might be a swimming portion (there’s always a second option!)

Monday- regular class schedule - but at 10am Smith Point hosts the Long Island Lifeguarding Championships! A good excuse to call in sick to work for a beach day! Come down and watch some amazing lifeguards compete in their special events!

Strength- Every 90s: 3 position Power Snatch

  • Technique work and building weight

WOD - 5RFT

  • 10 Power Snatches (95/65)

  • 10 Box Jump Overs (24/20)

Mark your calendaR!

Beach wod this Saturday 7/27 @ 8am - no regular classes

Smith Point tourney Monday 7/29 @ 10am

“Adversity causes some to break. For others, it breaks records.”

Strength- Alt OTM x 12

  • Even - 3 Front Squats

  • Odd - 6 Back Squats

WOD- Alt OTM x 16 (8 Rounds)

  • Even - 12/9 Cal Row

  • Odd - “X” Power Cleans

    • Every 2 Rounds- increase weight - score = heaviest completed weight

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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)

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Next monday

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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)