Tuesday 08/01

Congratulations to CFU co-owner and 18 year ocean lifeguard Pat “Scribs” Scribner on being inducted into the Smith Point hall of fame yesterday! We are so beyond proud of your career thus far and can’t wait to see what the future has in store for you! THANK YOU for keeping our home beaches SAFE. Check out the induction video on our Instagram page!

Strength- Every 90s x 8 Sets

  • 2-2-2-2-1-1-1-1 Overhead Squat

  • Build to a heavy single

WOD- 10 min AMRAP

  • 3 Hang Power Snatch (75/55)

  • 7 Overhead Squats

  • 21 DU

Monday 07/31

Today is the annual lifeguard tournament down at Smith Point beach! Coaches Pat and Esek will be competing against lifeguards from all over the Island!

We also just found out that the opening ceremonies may begin earlier than we thought with a 9:30am projected start time!

Strength- Every 90s x 8 Sets

  • Deadlifts 3-3-3-3-2-2-2-2

  • Build to a heavy double tap & go

WOD- For Time

  • 250/225 Cal Row

  • Every 3:00 = 15 Push ups + 15 Sit ups

Thursday 07/27

This Monday July 31st is the annual Long Island Lifeguard Championships right here at Smith Point beach. Come down and watch the best lifeguards on Long Island compete against each other for the title! Opening ceremonies at 10am. Coaches Pat and Esek will be competing!

Body Armor- 4RNFT

  • 10 Paloff Press ea side

  • :30 Handstand hold or HS Walk practice

  • 10 Single leg glute bridges

  • 16 Gorilla rows

WOD- 4RFT

  • 400m Run

  • 25 Alt. DB Snatch (50/35)