Wednesday 11/15

We have announced the date for our annual holiday party! Come join us December 9th from 6pm and on to kick off the holiday season! All members and significant others welcome! This will be pot luck style.

We will be closed the following day, Sunday December 10th.

Strength- Every 90s x 5 Sets

  • 2 Power Snatches

  • Build based off feel

WOD- “Nancy” (Row version)

5RFT

  • 500m Row

  • 15 Overhead Squats (95/65)

Tuesday 11/14

All photos from the Turkey Tourney have been uploaded to our Facebook page! Check them out and feel free to tag/save/share!

Next Thursday for Thanksgiving we will only be open for an 8am class and closed for the remainder of the day.

Don’t forget about the food drive in our lobby, Long Island Cares is grateful for any donation!

WOD- 3RFT

  • 30 DU

  • 10 Deadlifts

  • 25 DU

  • 8 Deadlifts

  • 20 DU

  • 6 Deadlifts

  • 15 DU

  • 4 Deadlifts

  • 10 DU

  • 2 Deadlifts

3:00 Rest between rounds

Rd 1= (185/135) Rd 2= (225/155) Rd 3= (275/185)

Post WOD- NFT

  • 40 Strict pull ups

Friday 11/10

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

Thursday 11/09

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)