Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Thank you so much to everyone who came down to celebrate our 7th anniversary here as CFU! It means the world to have such an amazing community. We had a great time and hope you did too!
Strength- Every 2:00 x 5 sets
3 Overhead Squats
Build based off feel
WOD- 3 RFT
600m - 400m - 200m Run
15 KB Deadlifts
20 Russian KB Swings
15 KB Goblet Squats (70/53)
TOMORROW! Rain or shine we will be celebrating our 7th anniversary right here at CFU!
This will be pot luck style- any dish/dessert is welcome! BYOB and significant others welcome! See you tomorrow evening at 6:30pm!
Sunday we will be closed- no class or open gym
Strength Day
Part 1- Establish a 1 RM Clean and Jerk
OTM x 7 mins = 1 Clean + Jerk
7:00-15:00 = Find a new 1RM
Part 2- Back Squats
Every 2:30
6x6 @ 70-75% of 1RM
Saturday- all morning classes will still be on! Later in the day at 6:30pm we will be right here at CFU for our annual summer anniversary party! Pot luck style, byob, significant others welcome!
Sunday - CLOSED - no classes or open gym
Body Amror- 4RNFT
10 Single leg glute bridges ea. side
10 Kneeling DB press ea. side
10 Paloff Press ea. side
:20 Flex arm hang
WOD- 4RFT
15/12 Cal Row
15 T2B
15 Power Snatch (75/55)
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
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