Thursday 12/15

Custom CFU ornaments are here! We only have a limited supply for sale in the lobby hanging on the glass window. Grab yours before they’re all gone!

We also have extras of each size for the new holiday shirt. See a coach to claim one!

Today is the last day to vote for “Best on Long Island”. Please give us one last vote and cross your fingers for a second year win! We wouldn’t be here if it weren’t for your endless support so thank you!

Strength - OTM x 8mins

  • 3 Power Snatches

  • Tap & Go!

WOD - For Time

1-2-3-4-5-6-7-8-9-10

  • T2B

  • KB Swings (53/36)

  • 250m Row after ea. round

Wednesday 12/14

As the weather is changing please keep an eye out for sudden closures due to snow/ice.
Always check here first or your email for the most recent update before you leave your house.

We do have a few extra items from our last holiday order! Shirts & Shakers
Check with a coach to see what is still available.

Body Armor - 4RNFT

  • 90s Row/Ski/Bike

  • 10 Bird Dogs ea.

  • 10 Banded pull aparts ea.

  • :20 Side Plank ea.

WOD - Alt. OTM x 21 mins

  • Min 1 = 50 DU

  • Min 2 = 16 Alt. DB Goblet Rev.Lunges

  • Min 3 = Max Rope Climbs (score)

Monday 12/12

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

Friyay 12/09

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