Wednesday 07/12

Wishing Coach Dom a very HAPPY BIRTHDAY!!!

Come down to celebrate allllll the birthdays this Saturday at 6:30pm right here at CFU!

Sunday 07/16 we will be closed.

WOD- 5 RFT

  • 2 Rope Climbs

  • 12 Alt. DB Devils Press (50/35)

Post WOD- 5 Rounds- KB Holds

  • :20 Farmers Carry Hold

  • :20 Front Rack Hold

  • :20 Overhead Hold

  • 1:00 Rest

Tuesday 07/11 - seven years!

Seven years ago today we held our very first classes here at CFU.

What an amazing ride it has been. We were just two kids with a passion for fitness and a dream to continue to build a community we cannot live without.

Thank you ALL from the bottom of our hearts for believing in us and continuing to support our journey.

Join us THIS Saturday at 6:30pm to celebrate seven years of CFU with the best community around. Toast at 8:00pm and a quick picture with our SECOND “Best of Long Island” banner.

Pot luck style, byob, and significant others welcome !

WOD- “Undertow” For Time

800m Run Buy in

21-15-9

  • Wallballs (20/14)

  • HSPU

  • 3x DU

800m Run Buy out

Monday 07/10

Schedule reminder for this weekend

  • Saturday 07/15 - morning classes will still be on. Our annual anniversary party will begin at 6:30pm! Pot luck style, byob, and significant others welcome!

  • Sunday 07/16 - Closed - no classes or open gym

Strength - Every 2:00 x 6 Sets

  • 3 Deadlifts

  • Build , Tap & Go

WOD- 8 RFT

  • 4 Hang Power Cleans (155/105)

  • 12 Box Jump Overs (24/20)