Tuesday 05/10
Body Armor- 4RNFT
:20 Side Plank ea.
12 Bent over barbells rows
:30 Handstand hold
10 KB Suit case deadlifts ea.
WOD- 4RFT
15 Push press (95/65)
100m Farmers Carry (53/36)
400m Run or 500m Row
Monday 05/09
We hope all our CFU strong moms had a great weekend!!
Reminder that this weekend Saturday classes have been moved to Sunday (no open gym though). Down at Shorefront park in Patchogue we will be running the Hopehouse 5k!
Strength- Every 90s x 9 sets
3-3-3-2-2-2-1-1-1
Power Snatch - build based off feel
WOD- 3RFT
500m Row
20 T2B
30 Hang DB Snatch (50/35)
40 Air Squats
Friday 05/06
This Sunday (Mother’s Day) there will be 8am class but no open gym.
Hope all of our CFU moms have a great weekend!!!
WOD- 5RFT
25/20 Cal Row
40 Push Ups
60 DU
Thursday 05/05
Body Armor- 4RNFT
3 Strict Press + 3 Push Press
12 Bent over DB Rows ea side
1:00 Push up plank hold
15 Glute bridges
WOD- 10 min AMRAP
3 Wall walks
3-6-9-12…. T2B
Wednesday 05/04
Tonight is our first of four Olympic lifting classes. Beginning at 7:30pm please be ready to go!
Highly recommended that you do not hit the workout of the day because of how much volume we will be doing in class. If you haven’t registered through our google sheet and have trouble let us know.
Strength- OTM x 8
1 Squat Snatch
build based off feel
WOD- For Time
3 Rounds
10 Squat Snatch (95/65)
12 Lateral Burpees
2 Rounds
10 Squat Snatch (115/85)
12 Lateral Burpees
1 Round
10 Squat Snatch (135/95)
12 Lateral Burpees