Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Scroll back to Wednesday’s post for all the info about our new apparel drop! Pre-order ends Wednesday! Contact us if you have trouble filling out the sheet.
Body Armor- 4RNFT
50 Ft Single Arm DB OH walking lunge (ea. side)
Rest as needed between rounds
WOD- 3 RFT
400m Run
7 Power Cleans (115/85)
7 Hang Squat Cleans
7 Squat Cleans
Scroll back to yesterday’s post for our brand new pre-order release ! Pre-order open through Wednesday June 16th. Contact us if you have trouble filling out the sheet (contact@cfundertow.com)
Strength- Every 2:00 x 5 sets
3 Deadlifts @ 80% of 1RM
WOD- For Time
25 Pull ups + 50 Sit Ups + 25 HSPU
20 Pull ups + 40 Sit Ups + 20 HSPU
15 Pull ups + 30 Sit Ups + 15 HSPU
10 Pull ups + 20 Sit Ups + 10 HSPU
"We are like islands in the sea, separate on the surface, but connected in the deep."
If this doesn't speak more true to this community I don't know what does! We all come from different walks of life...but here at CFU we are all one! Hitting you with some brand new apparel to rep as summer continues! Since we have such a variety we will keep you update as to what types of apparel come in and are ready to pick up. See the breakdown below of each piece as well as the attached picture of mock ups to get an idea of the designs.
If you have trouble filling out the sheet please respond back to us with your order quantities and sizes. (contact@cfundertow.com)
This quote you will find on our new men's tees and women's tanks.
- - - -Men's tees are just like the last red open shirts but are in a vintage black color, Next Level Triblend. ($25)
- - - -Women's tanks are like the last blue high cut flowy, but will be in black. ($20)
New Born Primitive Shorts!!! We have samples coming in very soon for you to see up close and personal! But if you are still unsure of your size visit www.bornprimitive.com for size chart and fit breakdown.
- - -Men's black training shorts with white print on thigh ($55) super stretchy!!
- - -Women's royal blue shorts with white print on thigh ($42)
Suns out guns out! Fellas... it's been a while since we lost the sleeves on our shirts and its getting HOT OUT!
- - -Men's Navy Tank Top with an ice gray print. These are like the black tank American flag orders we did way back in the day! We have 1 left in the lobby for sample purposes. ($20)
HELLO HEADBANDS! The kind of "JUNK" you'll want!
- - -The infamous brand JUNK headbands have put together some amazing designs for us. We labeled them as Headband1 and Headband 2. Refer to the mock-up image to be sure you are ordering the correct one you want! To browse sizing and see how they fit visit www.junkbrands.com ($15 each)
Use this link to pre-order by Wednesday June 16th!
https://docs.google.com/spreadsheets/d/1CCjAumSz8wzjh2ufj7g8PJz59k4_XHLnVA3PxWU1vmo/edit?usp=sharing
WOD- 18:00min AMRAP
Buy in: 2,000/1,800m Row
Remaining time AMRAP
2 Power Snatches (135/95)
4 Overhead Squats
8 Box Jump Overs (24/20)
Oly class - new 4 week continuation starts tonight at 7:15pm. We are combining both the experienced and new classes together. If you were in either of those previous groups and want to continue we will see you tonight.
NEW APPAREL PRE-ORDER : keep an eye on your emails later today for some sweet swag to claim!
WOD- Every 5:00 x 5 Rounds
15/12 Cal Row
400m Run
12 T2B
Slowest round = score
Lifting class - we will continue BOTH the “experienced” and “new” class together on Tuesday nights 7:15pm for the next 4 weeks starting tomorrow. If you did not check in with us and want to continue please let us know as soon as you can! If you did check in with us we will see you tomorrow anyway!
Lifeguard Hat pre-order- today is the last day! Use the google link below to fill out your order. If you have trouble filling out the sheet send us your order (contact@cfundertow.com)
https://docs.google.com/spreadsheets/d/1sNVCfra4CTgEYolPJcUoY6veqp1xa6cNKYKw8zjRpsQ/edit?usp=sharing
Strength- Every 90s x 8 sets
Squat Clean Thrusters
2-2-2-2-1-1-1-1
build to a heavy single
WOD- For Time
3 Rounds
15 Power Cleans (115/85)
12 Thrusters
9 Lateral Burpees
into
3 Rounds
15 Power Cleans (95/65)
12 Thrusters
9 Lateral Burpees
