Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Tomorrow (Saturday) for veterans day we will be completing the Hero WOD Holleyman. We will still partner up and complete the entire workout, but alt rounds with your partner until you both complete the whole workout.
THANK YOU to our CFU and nation wide veterans for your service.
Strength Day
Part 1 = Split Jerk
Every 90 x 10 sets
2-2-2-2-2-1-1-1-1-1
Build to a heavy single
Part 2 = Front Squat
Every 2:00
7 x 5 @ 70-75% of 1RM Front Squat
LAST DAY TO PRE-ORDER:
Don’t miss out on our new hoodie order!! Today is the last day to throw you orders on our google sheet. If you have trouble filling it out please send your full order to us contact@cfundertow.com or DM on Instagram.
Extras will be EXTREMELY limited, no guarantees that we will have your size/style in stock.
https://docs.google.com/spreadsheets/d/1Sqr_rDXzSOMK_G0ruuXLHaRnDjB6w4GkD10VBDFTwdg/edit
Skill- Alt OTM x 12 mins
Even : 1-2 Rope Climbs
Odd: 12 Alt DB Floor Press
WOD- 4 RFT
50 DU
15 T2B
12 Deadlifts (185/135)
Congrats to Jackie and Katie on completing the NYC Marathon this past weekend!! All your hard work paid off!
Please contact us if you have trouble filling out the sheet to pre-order our new hoodies. Before typing your order please let the entire page load first. The only lightweight hoodie is the zip up black camo. All others are a regular heavyweight hoodie.
https://docs.google.com/spreadsheets/d/1Sqr_rDXzSOMK_G0ruuXLHaRnDjB6w4GkD10VBDFTwdg/edit
Strength- OTM x 10 mins
2-2-2-2-2-1-1-1-1-1
Power Snatch
Build based off feel
WOD- 4:00 AMRAP + 2:00 Rest x 3 “Sets”
Set 1 =
5 Power Snatch (115/85)
9 Pull ups
Set 2 =
3 Power Snatch (135/95)
6 C2B
Set 3 =
1 Power Snatch (155/105)
3 BMU
Score = TOTAL REPS
Don’t forget to pre-order our latest hoodie design by this Thursday! Please contact us if you have trouble filling out the sheet. Before typing your order please let the entire page load first.
https://docs.google.com/spreadsheets/d/1Sqr_rDXzSOMK_G0ruuXLHaRnDjB6w4GkD10VBDFTwdg/edit
Body Armor- 4 RNFT
12 Hollow Tucks
10 Paloff press ea side
:30 Handstand Hold
20 Russia Twists
WOD- OTM x 20 mins
Min 1 = 15/12 Cal Row
Min 2 = 10 Burpee Box Jump Overs (24/20)
Min 3 = 15 Wallballs (20/14)
Min 4 = Rest
Another incredible Turkey Tourney in the books! Congratulations to ALL of our athletes who competed on Saturday, you gave it your all!! We saw so many new PRs on both the strength ladder and bench press! Thank you all for continuing to be involved with our annual events, it’s a lot of fun for us to be able to watch you all compete right here in our home gym!
Strength- Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean + 2 Front Squats
Build based off feel
WOD- 4 RFT
10-15-20-25
Back Rack Reverse Lunges (75/55)
Deficit push ups (45/25)