Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
TT22 Sign-up sheets are now up in our lobby! 12 team cap for both mens and womens divisions. This is an “all levels” competition. Sign up by October 23rd to guarantee your annual long sleeve shirt!
WOD- For Time
800m Run
40 Burpees
10 Squat Cleans (135/95)
800m Run
30 Pull ups
8 Squat Cleans (155/105)
800m Run
20 Burpee Pull ups
6 Squat Cleans (185/135)
800m Run
10 Bar Muscle Ups (mod to 20 C2B)
4 Squat Cleans (205/145)
This Monday -Columbus Day- we are running a normal schedule. All classes are on.
WOD- For Time
15-12-9-6
Deadlifts (225/155)
Cal Row x2
6-9-12-15
T2B
Cal Row x2
POST WOD- 5RNFT
:20 KB Farmers Hold
:20 KB Front Rack Hold
:20 KB OH Hold
Suggested 1:00 rest between rounds
Help us get a year 2 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 5 sets
5-5-5-5-5 Strict Press
Build based off feel
WOD- 18 min AMRAP
100 Wallballs (20/14)
80 Alt. DB Snatch (50/35)
60 Box Jumps (24/20)
40 HSPU
MAX CAL ROW
Scale accordingly (ex: mod weight and mod reps)
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
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)