Wednesday 10/13

We have to make a time change on our Tuesday 10/19 and Wednesday 10/20 evening classes next week :

Classes will be pushed back to start 15 minutes later than normal. Start times will be 4:45pm, 5:45pm & 6:45pm

Don’t forget to vote every day on www.bestoflongisland.com

WOD- 3 sets for completion

  • 0:00 = 200m Run + 3 Deadlifts (225/155)

  • 2:00 = 400m Run + 6 Deadlifts

  • 6:00 = 600m Run + 9 Deadlifts

    Set 2 times 12:00, 14:00 & 18:00

    Set 3 times 24:00, 26:00 & 30:00

Tuesday 10/12

Email went out with some info regarding classes next week and a few cancellations. See below. If you do not receive our mass emails please contact us ASAP to get back on the list ! (contact@cfundertow.com)

Schedule changes below for this upcoming week!!!

Our 5th annual Turkey Tourney is quickly approaching!! New registration date deadline - Tuesday October 19th - this will guarantee you a shirt, we have to place our orders by then to get the shirts in time for the big day! The shirts are unisex and a cotton/poly blend, please be sure to write in your shirt sizes at the end of your team name column.

Doors will open at 8:00am - athlete briefing 8:40am - please be sure to be here in time for the briefing. First WOD will begin at 9am sharp.

Accounts will be charged this date as well if we did not receive a cash payment from you before this day.

Schedule changes:

Dom & Pat's big day is THIS SATURDAY! We can't believe it's here already. Please bare with us and the schedule changes below, we will be short staffed and need to cancel some classes.

Sunday 10/17 - Open Gym only 9am-11am

Monday 10/18 - 8:00am, 4:30pm, 5:30pm & 6:30pm classes only (no 5:15am)

Tuesday 10/19 - 4:30pm, 5:30pm & 6:30pm classes only (no morning)

Wednesday 10/20 - 8:00am, 4:30pm, 5:30pm & 6:30pm (no 5:15am & 7am)

We will keep you updated if there are any last minute changes so please keep an eye on your email/social media.

Strength- Every 2:30 x 5 sets

  • 3 Front Squats

  • build to a heavy set

WOD- 3 RFT

  • 10 Front Squats (185/135)

  • 20 T2B

  • 50 DU

Monday 10/11 - regular schedule today

Normal schedule today for Columbus Day. All classes are on!

Dont forget to vote!! www.bestoflongisland.com we are under the “Health, wellness & beauty” category there is a subcategory “CrossFit” - you can vote once per day!!!

Body Armor- 30-20-10

  • Banded good mornings

  • Alt. Reverse lunges stationary

  • Sit ups

WOD- For Time

  • 100/80 Cal Row

  • 50 DB Hang Snatches (50/35) switch every 5

  • 30 Burpees

    -into-

  • 6 sets of 20 ft. single arm DB OH lunge

    switch arms every set