Thursday 11/04

TT21 WOD 2 was released yesterday! If you haven’t seen the standards video please go view it on our social media pages.
Be sure to watch all WOD videos with standards before coming down to compete Saturday. WE’RE JUST 2 DAYS AWAY!!!
Doors at 8am , mandatory athlete briefing 8:40am, first WOD kicks off at 9am sharp. WOD 1 is our strength ladder. (Standard video already posted)

WOD- 30:00 AMRAP

Every 5:00 complete

  • 5 Ring MU

  • 10 Hang Power Snatch (95/65)

  • 15 Box Jump Overs (24/20)

With time remaining Max cal row

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

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