Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We hope everyone had a great holiday weekend! Back to our normal schedule!!
Congratulations to long time CFU member Katie who tied the knot this weekend with her hubby Justin! Wishing you both all the best!
Strength- Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD- 4RFT
15 Thrusters (45/35)(75/55)(95/65)(115/85)
15 T2B
Labor Day
One class today at 8:00am
We will be closed the remainder of the day
Not sure how August is already over, but here we are in September! Today is the last 7am on Fridays until next summer. We still have 7am class every Tuesday, Wednesday, and Thursday. If you are unsure of our full schedule check it out on the “schedule” tab.
Monday - Labor Day - 8:00am class only, we will be closed for the remainder of the day
Strength Day
Part 1 = Back Squats
8 x 4 Every 2:00
@ 75-80% of 1RM
Part 2 = Snatch
Every 90s x 10 Sets
Sets 1-5 = 2 Snatches @ 70-80%
Sets 6-10 = 1 Snatch @ 85% +
Tomorrow - Friday Sept 1st- there will still be one last 7am for Fridays until next summer! All other classes will remain the same. Check out our full schedule if you’re unsure.
Monday - Labor Day- Sept 4th - 8:00am Class only
Strength- OTM x 8
2 Hang Power Cleans
Build based off feel
WOD- For Time
800m Run Buy In
5 Rounds
5 Bar MUs (mod to 15 C2B)
5 Power Cleans (155/105)
5 Hang Power Cleans
5 Push Jerks
800m Run Buy Out
Labor Day -Monday Sept 4th - 8:00am class only
Today is the final day to pre-order our new apparel! Message us right away if you have trouble with the sheet
https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing
WOD- 6 RFT
2 Rope Climbs
10 Alt. DB Snatch (50/35)
10 DB Goblet Squats
15/12 Cal Row
Post WOD- 5 RDS
:20 sec KB Farmers Hold
:20 sec KB Front Rack Hold
:20 sec KB OH Hold
1:00 Rest
