Wednesday 10/04

Monday - 10/09- Columbus Day - 8:00am class only - we will be closed for the remainder of the day.

5k run - Sunday 10/22- right here at CFU! All members are welcome to attend - 8:00am

10/18 - cut off date for Turkey Tourney shirts! Contact us if you need help finding a partner

Don’t forget to vote!! - https://www.bestoflongisland.com/voting/#/gallery/?group=469511

WOD- For Time

• 30 Box Jump Overs (24/20)

• 800m Run

• 10 Wallwalks

• 800m Run

• 30 Box Jump Overs

Post WOD- 4RNFT

• 10 DB Flies

• 10 DB Strict Press

• 10 Bentover barbell rows

Tuesday 10/03

This coming Monday - Columbus Day - 8:00am class only

WOD- OTM x 20 mins (4 Rounds)

• 30 Air Squats

• 60 DU

• 20 Alt DB Snatch (50/35)

• Max Lateral Burpees (score)

• Rest

Body Armor- 4RNFT

• 25 Banded bicep curls

• 25 Banded tricep extensions

• :20 Side plank ea.

Monday 10/02

https://www.bestoflongisland.com/voting/#/gallery?group=469511

The voting process has opened up!! Help us to a third year “Best of Long Island” title! You can vote once a day through December 15th. Find us in the Health, Wellness & Beauty category “CrossFit”.

Strength - OTM x 10 mins

• 2 Power Cleans

• Tap & Go

• Begin about 55-60% and build

WOD- 15 min AMRAP

5-10-15-20….etc…

• T2B

• Cal Row

• HSPU

Friday 09/29

Strength Day

Part 1 :

• 7 x 5 Back Squats

• 70-75% of 1RM

Part 2 :

• Every 90s x 10 sets

• Sets 1-5 = 1 Power Snatch + 1 OHS + 1 Snatch

• Sets 6-10 = 2 Snatches

• Build based off feel

Thursday 09/28

There will be no morning classes today. All evening classes are still on!

Shorts and women’s leggings are in. See a coach to pick up your order! To help the longevity of the new logo on these items it’s highly recommended to hang dry once they’re washed. Try not to put them in the dryer because this is how the logo peels off quickly.

Strength- OTM x 10 mins

• 2 Hang power cleans

• Build based off feel

WOD- 4:00 AMRAP + 2:00 Rest x 4 sets

• 400m Run

• 10 Hang Power Cleans (115/85)

• Max Lateral Burpees (=score)