Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminders- this Sunday is our annual 5k run in place of 8am class, open gym to follow 9am-11am
Sunday is also the last day to guarantee your annual shirt for Turkey Tourney. Please list all your sizes by this day as well as cash/charge
WOD- 5RFT
500/400m Row
15 Box Jumps (30"/24")
3 Rope Climbs
2:00 Rest after each round
Reminder to list your team shirt sizes on the TT22 sign up sheet by this Sunday the 23rd as well as cash or charge
Strength- Every 2:00 x 5 Sets
3-3-3-3-3 Overhead Squats
Build based off feel
WOD- For Time
5 Rounds
30 DU
10 OHS (95/65)
Into: 1 Round
30 OHS
100 DU
If you need help finding a partner for the Turkey Tourney let us know! Guarantee annual shirt with registration by this Sunday the 23rd
Please also be sure to mark down your sizes upon registration as well as charge/cash.
WOD- 4RFT
400m Run
100m Farmers Carry
500m Row
100m Farmers Carry
Don’t forget our annual 5k run will be taking place right here at CFU on Sunday October 23rd. (This will be the WOD) Open gym to follow from 9:00am-11:00am
If needed we can always modify by shortening distances or opting to row!
Strength- OTM x 10
2-2-2-2-2-1–1-1-1-1 Power Snatch
Build based off feel
WOD-
7 min AMRAP
OTM 7 T2B
Max Power Snatches (115/85)
Rest 6:00
7 min AMRAP
OTM 7 Push Press (115/85)
Max Lateral Burpees
Strength- OTM x 10
2-2-2-2-2-1-1-1-1-1 Power Cleans
Build based off feel
WOD- 5RFT
3 Rounds “Cindy”
1 Round “DT” (155/105)
1RD Cindy= 5 Pull ups + 10 Push ups + 15 Squats
1RD DT= 12 DL + 9 HPC + 6 Push Jerks