Monday 03/20

Thank you to everyone who went out of their way to stay after class or make a special trip down to the gym to come watch Dom and Justin complete workout test #5 for the 2023 Quarterfinals! It means so much. This is what community is all about! We love you all!

Strength - Every 3:00 x 5 Sets

  • 5 Strict Press +

  • 6-10 Strict Pull ups

WOD - 3RFT

  • 30/25 Cal Row

  • 20 Lateral Burpees

  • 7 Front Squats (205/145)

Friyay 03/17 Happy St. Paddy's Day!

Happy St. Patricks Day CFU!! Anyone heading into the town of Patchogue this Sunday to check out the parade and grab a beverage?

The Quarterfinals are underway for Dom and Justin as they hit the first two workouts yesterday! Want to watch each test to see how they’re doing? Check out our YouTube page

CFU's YouTube Page

Strength Day

Part 1 - Every 2:00

  • 10x3 Back Squat

  • 80-85% of 1RM

Part 2 - Every 90 x 10 Sets

  • Sets 1-5 = 1 Snatch + 1 OHS

  • Sets 6-10 = 1 Snatch

Wednesday 03/15

SPRING FLING 2023 will be held on Saturday April 29th! More info to come but this is a Male/Female partner team. Start to lock down your partner before someone else does!!

Conditioning - Alt OTM x 12

  • Even : 15/12 Cal Row/Ski/Bike

  • Odd: 1 Power Clean + 1 Hang Power Clean

Body Armor - 4 RNFT

  • 10 Bentover barbell rows

  • :30 Handstand hold

  • 10 Back rack reverse lunges

  • 15 Hollow tucks

Tuesday 03/14

Congratulations to Coach Dom & Justin Oppici on qualifying into the next round of the CrossFit Games series! The quarterfinals will take place this Thursday-Sunday as a 5 workout online scoring submission. Good luck to you both!

WOD - 3:00 AMRAP + 2:00 Rest x 4 Sets

  • 6 T2B

  • 6 S2OH

  • 12/9 Cal Row

    Weights = (185/125)(155/105)(135/95)(95/65)

Post WOD Midline- 4 Rounds

KB Walks

  • 100ft. Rt. Arm Overhead

  • 100ft. Left Arm Overhead

  • 100ft. Front Rack Carry

  • Rest 1:00