Thursday 10/05
Columbus Day - Monday 10/09- 8:00am class only
Strength- Every 90s x 8 Sets
1 Power Snatch + 2 Overhead squats
Build based off feel
WOD- 3RFT
21/18 Cal Row
20 Hang Power Snatch (75/55)
20 Sit ups
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