Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Congrats to team Pat on a clean sweep through all 3 week of the Open!
Also a big shout out to Callan and Charlie who scored their very first unassisted pull ups during 24.3! We’re so proud !
WOD - OTM x 30 mins
Min 1 = 15 Wallballs (20/14)
Min 2 = 20 Hollow Tucks
Min 3 = 3 Ring MU (8-10 Strict pull ups)
Min 4 = Max 20ft. Shuttle Runs
Min 5 = Rest
All photos from 24.3 are posted to our Facebook page! Definitely check them out, tag, and/or share!
Strength - Every 90s x 6 Sets
Power Cleans
2-2-2-1-1-1
Build based off feel
WOD - 6RFT
3 Power Cleans
6 Front Squats (185/125)
9 Lateral Burpees
12/9 Cal Row
Body Armor - OTM x 12 mins
Min 1 = 10 Bent over Barbell Rows
Min 2 = :20 Side Plank ea. side
Min 3 = 20 Standing Plate Rises
WOD - For Time
3 Rounds :
16/14 Cal Row
12 Box Jumps (24/20)
16 Push ups
2:00 Rest
3 Rounds :
16/14 Cal Row
12 Box Jumps
16 DB S2OH (50/35)
We hope everyone had a fun St. Patrick’s Day weekend ! We had a few CFUers who participated in the run before the Patchogue parade and placed in their age groups ! Nash took 1st and Ann took 2nd! Congratulations and way to represent CFU!!!
Strength - OTM x 10 mins
1 Power Snatch
Build based off feel
WOD - Every 4:00 x 5 Rounds
30 DU (45 Singles)
10 Power Snatch (95/65)
30 DU
20 Sit ups
Slowest Round = Score
This is it ! The final workout for the 2024 open season! 5:15am and 8:00am class will run as usual splitting up the class in two heats. Later for the evening we will begin the first heat a little early as we did last week to give us more time in between. First heat of the night will begin at 4:20pm (Doors at 4pm). Spectators are of course welcome !
All scaled athletes must be measured by a coach for their jumping chest to bar pull ups before the workout begins. We will set up using a combination of boxes and plates to make sure the top of your head is 6” below the pull up bar.
To view the full standard list before coming in click the link below
https://games.crossfit.com/workouts/open/2024/3
Make ups - Sunday 9:00am warm up with the first heat starting at 9:15am
