Friday 12/16

Give the gift of CrossFit! Looking for a last minute stocking/card stuffer for a friend, coworker, or family member who you think would benefit from CFU?? See a coach to grab a “FREE TRIAL” card. Be sure to mark your name down on the card too. We are offering a pretty sweet incentive if the person you gifted this to hands it in and commits to a membership!

Strength Day

Part 1: Every 2:00

  • 10 x 3 Back Squats

  • 5-10lbs heavier than last week or 80% of 1RM

Part 2: Every 90s x 10 sets

  • 1 Clean & Jerk

  • Build based off feel

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)