Monday 10/03

No morning classes today (5:15am & 8:00am) - all evening classes are still a go!

WE’VE BEEN NOMINATED AGAIN !! Let’s go for a second year win!

Voting is open now through December 15th. Follow the link below to vote daily. We are under the “Health, Wellness & Beauty” category in the “CrossFit” section.

https://www.bestoflongisland.com/voting/#/gallery/352111341

Strength- Every 2:00 x 6 sets

  • 3-3-3-3-3-3 Back Squats

  • Build based off feel 

WOD- Every 3:00 x 7 Rounds 

  • 400m Run (if raining mod to 500m/400m Row)

  • 8 Sandbag Box Step Ups (24/20)

    Score= Slowest Round

Friday 09/30

This Monday - 10/3 - no morning classes - all other classes will be on in the evening.

CFU’s annual 5K run - Sunday October 23rd - right here on Old Dock Rd - 8:00am doors, 8:15am start with open gym to still follow from 9:00am-11:00am. (no sign up necessary- all are welcome to participate)

Body Armor- 3RNFT

  • 15 Glute bridges

  • 8-12 Ring Rows

  • 15 Supermans

  • 8-12 Bent over barbell rows


    WOD- 3RFT

  • 500m Row

  • 25 Power Snatch (75/55)

Thursday 09/29

An email went out yesterday regarding a few upcoming dates to note. If you did not receive the email please let us know so we can get you back on our mass list (check your spam folder too)

If you didn’t see our latest social media post regarding the Turkey Tourney go check it out!! Our sixth annual in-house comp is going to come up quick! Snag your partner before someone else does!!

This Monday- 10/03- no morning classes.

Strength- Every 2:30 x 4 Sets

  • 5 Strict Press + 5 Push Press

  • Build based off feel

WOD- 12 min AMRAP

2-4-6-8-etc…

  • KB Swings (53/36)

  • Box Jumps (24/20)

  • Push Ups