Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Next Wednesday August 25th is our rowing clinic hosted right here at CFU by the staff at ERGWOD! If you haven’t registered yet scroll down to yesterday’s post to find the link!
The seminar is from 6pm-8pm so this means that there will be no 5:30pm and 6:30pm classes this day.
Strength- Every 2:00 x 6 sets
3 Front Squats
65-70% of 1RM
WOD- 4:00 on 4:00 off x 3 sets
Cal Row
T2B
Front Squats (95/65 115/85 135/95)
https://www.tickettailor.com/events/ergwod/539699
There’s still time to reserve your spot for the rowing clinic hosted right here by the ERGWOD staff! Use the link above to purchase your ticket.
WOD- For Time
40/32 Cal Row
120 DU (200 Single unders)
40/32 Cal Row
EVERY MINUTE : 7 Deadlifts (185/125)
Shooting for a beach WOD this coming Sunday 08/22 - we will keep you updated if there are any changes or the weather doesn’t cooperate!!!
Strength- Every 90s x 7 Sets
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch
build based off feel
WOD- For Time
Buy In : 1 mile Run
into : 9-7-5
Ring MU (mod to 15-12-9 strict pull ups + dips)
Squat Snatches (135/95)
We had briefly mentioned a potential beach WOD this weekend but consensus are a lot will be away or have prior commitments
We are going to aim for this next coming Sunday 08/22
Potentially a beach WOD to pop up this Sunday! Stay tuned. We will make a final decision tonight, we will post on our social media pages, update this page, as well as send out an email.
If we do decide to go forward all are welcome!! We will meet at 8am to the west side of the pavilion on the beach. Potential swimming portion (not mandatory) wear swim friendly clothing if you decide to take the plunge and the swell is cooperative.
WOD- “HELEN” 3RFT
400m Run
21 KB Swings (53/36)
12 Pull ups
Post WOD body armor- 4RNFT
:30 Handstand hold
20 Sit ups
100m KB Front Rack Carry (50m ea arm)