Monday 11/01

Happy November! This year is just flying by.

This Saturday is our annual in-house competition so there will be no classes. Doors open at 8am with a mandatory athlete briefing at 8:40am. The first WOD which is our infamous strength ladder will begin at 9am SHARP. Check out our Instagram post with the ladder details, standards, and how scoring works before you come down. More wods to be released this week stay tuned!

Amazing work to those who came down and completed our annual 5k run! A tradition we will continue to do every fall season !

Strength - Every 2:30

• 10-8-6-4-2

• Strict Press

WOD- 10 min AMRAP

• 15 Strict Press (75/55)

• 15/12 Cal Row

Friday 10/29

Sunday- 5k run in place of class. Community event. All are welcome! We will be running a loop right here at CFU!

9 days away from the Turkey Tourney! Be sure to write your team names in on the sheets in the lobby!

Don’t forget to vote every day for Best of Long Island! www.bestoflongisland.com Health, Wellness & Beauty section ; category CrossFit

Strength Day

Part 1: Every 2:30 x 10 Sets

• 3 Back Squats

• 70-75% of 1 RM

Part 2: Establish a new 1RM

• Every 2:00 :2-2-2-22 Squat Cleans build weight

• Every 1:30 : 1-1-1-1-1 Squat Clean build weight

• From 16:00-20:00 establish a new 1RM

Thursday 10/28

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)

Wednesday 10/27

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

Tuesday 10/26

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)