Thursday 03/23

Sign up sheet for our 2nd annual Spring Fling competition is up in the lobby! Snag your partner before someone else does!

Registration fee is $100 per team. Teams are made of 1 male and 1 female (CFU members only please). Register by April 10th to guarantee your shirt. There will be three all-levels workouts before the field is cut for semi-finals and finals!

Strength - Every 2:00 x 5 Sets

• 3-3-3-3-3 Bench Press

• Build based off feel

WOD - For Time (6 RDS Total)

3 Rounds

• 15/12 Cal Row

• 10 Pull ups

Rest 2:00

2 Rounds

• 21/18 Cal Row

• 10 C2B

Rest 2:00

1 Round

• 30/24 Cal Row

• 10 BMU (mod to strict pull ups)

Wednesday 03/22

Body Armor - 4RNFT

• :30 Front Rack Hold

• 15 Glute Bridges

• 15 Seated Banded Rows

• :30 Handstand Hold

WOD - 10 RFT

• 9 Box Jumps (24/20)

• 6 HSPU

• 3 Deadlifts (275/185)

Tuesday 03/21

Strength - OTM x 9 mis

• Mins 0, 1, 2 & 3 = 3 Power Snatch (unbroken)

• Mins 4, 5 & 6= 2 Power Sntach (unbroken)

• Mins 7 & 8 = 1 Power Snatch

WOD - 5RFT “ANNIEBEL”

50-40-30-20-10

• DU

• Sit ups

• 6 Power Snatches (135/95)

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