Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Turkey tourney is right around the corner! WOD releases will be happening randomly this week!
Strength- Every 90s x 9 Sets- Back squats
6 @ 65-70-75%
4 @ 70-75-80%
2 @ 75-80-85%
WOD- 5 min AMRAP
700m Row Buy in
7 Squat Cleans (115/85)
25 DU
5 min REST
5 min AMRAP
500m Row Buy in
5 Squat Cleans (135/95)
25 DU
5 min REST
5 min AMRAP
300m Row Buy in
3 Squat Cleans (165/115)
25 DU
Friday 11/29
Today we are running a normal schedule. Come down and burn off those extra cals from turkey day!
Sunday is the last day to pre-order our new apparel! Don’t miss out!! If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com)
https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing
Strength- Every 90s x 7
1 tempo deadlift (5 seconds up 5 sec down)
WOD- For Time
15 Burpees + 1 Rope climb + 2 Deadlifts (315/205)
15 Burpees + 2 Rope climbs + 4 Deadlifts
15 Burpees + 3 Rope climbs + 6 Deadlifts
15 Burpees + 4 Rope climbs + 8 Deadlifts
15 Burpees + 5 Rope climbs + 10 Deadlifts
Wednesday 11/27/2019
Tomorrow, Thanksgiving Day- 8:30am WOD only- closed for the rest of the day
“Success is the ability to go from one failure to another with no loss of enthusiasm.”-Winston Churchill
Don’t miss out!! If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com) Pre-order ends Dec 1st
https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing
WOD- 3 min AMRAP 3 min REST x 4
12/9 Cal Row
12-8-6-4Power Snatches (95/65)(115/85)(135/95)(165/115)
Midline- 3 Rounds
:30 Plank hold
:30 OHS hold (95/65)
:30 Superman hold
Thursday- Thanksgiving Day- 8:30am WOD only - closed for the remainder of the day
We have samples of the men’s and women’s shorts, as well as the leggings. Samples in lobby.
Only 1 week to get your names on the list, don’t miss out!! If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com)
https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing
WOD- 3RFT
400 m Run
10 Power Cleans (155/105
500m Row
10 Push Jerks
Post WOD Conditioning - 3 Rounds
OTM X 3 mins + 1 min Rest
8 Burpee Box Jump Overs
New apparel ready for pre-order
List available only through Sunday December 1st! Only 1 week to get your names on the list, don’t miss out!!
If you have trouble filling out the sheet, contact us with your order (contact@cfundertow.com)
Samples of the bottoms coming in this week!
https://docs.google.com/spreadsheets/d/1IgtitQOTtpdmPazLtujLjIA1o0kFfNCbzzgB_p0Xw1w/edit?usp=sharing
Strength- Back Squat Every 2:00
5-5-4-4-3-3-1-1-1
50%-90%
WOD- For Time
Part 1- 3 Rounds (8:00 Cap)
100 DU
10 Alt DB Snatch (50/35)
Part 2= On the 10:00 For Time
900m Row
9 Ring MU
700m Row
7 MU
500m Row
5 MU
