Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Don’t forget to write in your Turkey Tourney teams and shirt sizes within the next two weeks! It’s coming up so fast!!
WOD- For Time
21-15-9
KB Swings (70/53)
Burpees
21-15-9
400m Run
Burpees
Post WOD Midline-
50 Flutter Kicks
40 Sit ups
:30 Plank
20 Hollow Rocks
10 V-ups
-200m Run after each movement
Turkey tourney registration date deadline : by October 22nd
Please write in your T-shirt size to the right of your team line if you haven’t already! Shirts are unisex sizing.
Strength- Every 2:30 x 5
5-5-5-5-5 Back Squats
build based off feel
PARTNER WOD- 20 min AMRAP
Partner 1: Max Cal Row
Partner 2: 1 round of
20 Box Jumps (24/20) + Farmers Carry (50s/35s)
Once round is completed switch with your partner
Score = total Cals
VOTE VOTE VOTE!!! - now through December 15th you can vote to help us achieve the Best of Long Island title!!
Go to www.bestoflongisland.com scroll down to the Health, wellness & beauty category. We are in the subcategory of “CrossFit”
You can vote once per day!!
WOD- For Time
300 DU (450 singles)
2 Mile Run
100 T2B
PARTITION AS NEEDED
You can break up the reps/distance how ever you’d like to complete the totals
Congrats to Ann on completing her very first full marathon! She has been working so hard towards this goal and we are so proud!
Strength- Every 2:00
5-4-3-2-1
Power Snatch - build based off feel
WOD- 5RFT
2-4-6-8-10 Power Snatch (135/95)
400m Row
12 Pull ups
Wishing our very own Laura the best of luck as she sets off on her new chapter in life. She will be moving down to NC starting this weekend - so today will be her last WOD with us (for now until she comes back and visits!)
Laura, your progress over the years has been so incredible to watch. Your determination, passion, grit, and love for fitness is contagious. CFU will definitely be missing those “C’MON GUYS!!” cheers mid wod.
Todays is a bunch of Laura’s favorite movements!
Strength- Every 90s
3-3-3-2-2-2-1-1-1
Split Jerks , build based off feel
WOD- 16 min AMRAP
200m Run
10 Overhead Squats (75/55)
10 Lateral Burpees
