Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Now that Open season is over what’s next ?! It’s our annual competition called the Spring Fling! This year it will be on Saturday April 27th. Claim a partner before it’s too late!
Registration sheet will be available in the lobby this coming Monday ! Shirt cut off date will be April 11th.
Strength Day
Part 1 = Back Squats
Every 2:30
6 x 6 @ 65-70% of 1RM
Part 2 = Cleans
Every 90s x 12 Sets
Sets 1-6 = 1 Squat Clean + 1 Hang Squat Clean
Sets 7-12 = 1 Squat Clean
Build based off feel
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