Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Holiday party photo booth pics are up on our facebook page.
“Merry liftmas” shirts are in, don’t forget to check in with a coach if you pre-ordered one to pick up.
We will be posting on our social media pages any extras we have later today.
Don’t forget to vote every day through the 15th to help us win “best on long island”!
Strength- Every 90s
3-3-3-2-2-2-1-1-1 Bench Press
Build based off feel
WOD - 4RFT
500/400m Row
25 Air Squats
15 Pull ups
CFU Holiday shirts are in - see a coach to pick up!
Schedule reminder for the holidays:
December 24th - Xmas Eve - Normal schedule 8:00am (WBC) & 9:00am class
December 25th - Christmas Day - Closed
December 26th - Monday - Closed
Strength Day
Part1: Every 2:00
8x4 Back Squats @ 75-80%
Part 2: Every 90s x 10 sets
Sets 1-5 = 2 Squat Snatches
Sets 6-10= 1 Squats Snatch
Strength - Every 90s
3-3-3-2-2-2-1-1-1 Push Jerks
Build based off feel
WOD - 5 RFT
40 DU
12 Burpees
10-8-6-4-2 Push Jerks
(95/65)(115/85)(135/95)(155/105)(185/135)
Body Armor - 4 RNFT
12 Banded tricep pull downs
:30 Handstand hold
50 ft. weighted crawl
6 Tempo goblet squats
WOD - 14 min AMRAP
7 C2B
14 Alt. DB Box Step-ups (50/35)(24/20)
21 Sit ups
Ice Shaker bottles are in!! We do have a limited amount of extra black and navy with our logo on it. See a coach if you’re interested in grabbing one!
Strength - Every 2:00
5-5-3-3-1-1 Deadlifts
Tap & Go - build based off feel
WOD - 6RFT
7 Deadlifts (225/155)
15/12 Cal Row
Rest 1:30