MonDay 10/18

WE TIED THE KNOT!!!!! This past Saturday was the wedding of our dreams and we cannot thank you all enough for all the love and congratulatory wishes! We will be back in the gym on Thursday while we enjoy some time away together.

Please don’t forget about the schedule changes happening Monday through Wednesday.

Today Monday 10/18- 8:00am + all evening classes

Tuesday 10/19- no morning classes - Evening classes will be pushed back 15 minutes for a start time of 4:45pm, 5:45pm, & 6:45pm
(Turkey Tourney Registration last day to sign up!! Need shirt sizes by this day as well)

Wednesday 10/20- 8:00am + Evening classes will be pushed back 15 minutes for a start time of 4:45pm, 5:45pm, & 6:45pm

Thank you for understanding!!

Strength- Every 90s x 7 sets

  • 3 Push Press

  • build based off feel

WOD- 4 RFT

  • 500m Row

  • 12 Burpee pull ups

  • 21 Box Jumps (24/20)

Burpee pull ups- if you need assistance jumping to the pull up bar and completing a pull up UNASSISTED - do all the burpees first followed by all the pull ups

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Friday 10/15

Dom and Pat tie the knot on Saturday!!!! Please bare with us as the schedule needs to be adjusted for a few days. We’ll be back to normal on Thursday!

Class schedule reminder through this Wednesday.
Saturday- Normal schedule
Sunday - Open gym only 9am-11am
Monday- 8:00am + All Evening Classes
Tuesday - No morning- Evening classes pushed back 15mins (4:45pm, 5:45pm and 6:45pm)
Wednesday- 8:00am + Evening classes pushed back 15 mins (4:45pm, 5:45pm and 6:45pm)

Body Armor - 4 Rounds

  • 15 DB Floor Press

  • 10 DB Bent over row (ea. side)

  • :30 sec hollow hold

WOD- For Time

  • 500m Row

  • 25 HSPU

  • 500m Row

  • 20 HSPU

  • 500m Row

  • 15 HSPU

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