Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Sunday- 5k run
Don’t forget to write in your team names for the Turkey Tourney! 10 days away!
Strength - Every 2:00 x 5 Sets
3 Deadlifts
buikd based off feel, tap and go
WOD- 3RFT
21/15 Cal Row
15 DL (225/155)
12 HSPU
9 Box Jumps (30/24)
10 days until the Turkey Tourney!!! Talk with your partner about a team name and outfit… it’ll be a battle for the titles as well as the podium!
This Sunday 5K community run in place of our regular class. All are welcome!
Body Armor: Alt. OTM x 12 mins
Even: 12/9 Cal Row
Odd: 3 Ring MU (mod to 7-10 ring dips/rows)
PARTNER WOD- For Time
3-6-9-12-15-18
T2B
KB Swings (53/36)
Burpees
“You go I go” P1 completes 3-3-3 then P2 completes 3-3-3…
Don’t forget to vote!!! www.bestoflongisland.com
This Sunday we will be completing our annual 5k run! Come down and join us! 8:00am right here at CFU, we have a local route that will be mapped out. All are welcome! (Costumes/Halloween spirit strongly recommended)
If 5k is a bit too much feel free to cut down the distance! If you have a lower body injury that prevents you from running we can modify to row or ski.
Open gym will still be on 9am-11am
WOD- For Time
1 Round of "Macho Man" + 50 Double Unders
2 Rounds of "Macho Man" + 50 Double Unders
3 Rounds of "Macho Man"+ 50 Double Unders
4 Rounds of "Macho Man" + 50 Double Unders
5 Rounds of "Macho Man" + 50 Double Unders
1Rd of Macho Man= 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)
New week! Let’s get after it!
WOD- 20 min AMRAP
5 Strict Pull ups
10 Alt. DB Snatch (50/35)
15 Lateral DB Burpees
TT21 is quickly approaching! Registration has officially ended.
In the coming weeks and you haven’t already think of a creative team name and coordinate with your partner for a team outfit. (there will be awards for most clever team name / team outfit voted by all participants)
All teams guaranteed 3 wods before top 6 move onto semifinals
Doors will open at 8am Saturday Nov 6th with a mandatory athlete briefing at 8:40am. First wod will go down at 9am sharp!! We will be starting with our infamous strength ladder!
WOD -
Part 1: 7 min AMRAP
Max Power Snatches (115/85)
EMOM = 7 T2B
Rest 6:00
Part 2: 7 min AMRAP
Max Lateral Burpees
EMOM = 7 Push Press(115/85)
Score = Total P. Sn + Lat Burps
