Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
If you have signed up for the Spring Fling please let us know if you’d like your acct charged or if your portion will be cash please (contact@cfundertow.com)
Strength- Every 2:00
3-3-3-3-3 Front Squats
build based off feel
WOD- 20 min AMRAP
30 DU (45 singles)
20 Alt. DB Snatch (50/35)
30 DU
20 HSPU
30 DU
20 DB Front Rack Reverse Lunges
Fresh new week, let’s get after it!
Strength- Every 90s x 6 sets
3 Power Cleans
Build to a heavy set
WOD- For Time
15 Hang Power Cleans (185/135)
750m Row
12 Hang Power Cleans
500m Row
9 Hang Power Cleans
250m Row
An email went out yesterday with all the Spring Fling info, if you did not receive it please let us know (contact@cfundertow.com)
Body Armor- 4 Rounds
5 Tempo Deadlifts
10 Bird Dogs ea side
15 Glute Bridges
:30 Handstand hold
WOD- 2RFT
10 Bar Muscle Ups (25 pull ups)
20 Lateral Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
Strength- Every 2:00 x 5sets
5-5-5-5-5 Push Jerks
build to a heavy set
WOD- For Time
27-21-15-9
Cal Row
Push Jerks (135/95)
We are just ONE MONTH away from our first annual Spring Fling in-house competition! Details will be emailed later this week as well as the shirt design, but there will be a signup sheet in the lobby this evening!
Strength- Every 90s x 8 sets
2-2-2-2-1-1-1-1 Squat Snatch
build based off feel
WOD- 5RFT
15 T2B
50 DU (75 singles)
15-12-9-6-3 Power Snatch (115/85)