Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
As this week is heating up here is your friendly reminder to hydrate all day and listen to your body!!
Strength - Every 2:00 x 6 Sets
3 Sumo Deadlifts
Build based off feel
WOD - 5 RFT
21/15 Cal Row
12 Goblet Rev. Lunges
6 Alt. Devils Press
Strength - Alt OTM x 10 mins
Even : 6 Strict Press
Odd : 20 Hollow Tucks
WOD - 10 RFT
RDS 1-5 =
10 HSPU
200m Run
RDS 6-10 =
10 T2B
200m Run
Happy flag day!
Save the date for our annual summer party !! Come down to celebrate 8 years of CFU! View details below.
Strength Day
Part 1 - Alt OTM x 12 mins
Even - 2 Front Squats
Odd - 4 Back Squats
@ 70-75% of 1RM FS
Part 2 - OTM x 12 mins
1 Snatch
Build to a heavy single
WOD - 8 RFT
2 Power Clean + Jerks (155/105)
1 Rd of “Cindy” (5 pull ups + 10 push ups + 15 squats)
Post WOD - Every 5:00 x 3 RDS
200m KB Walk :
50m FC(R)+ FR(L)
50m FC(R)+ OH(L)
50m FC(L)+ FR(R)
50m FC(L)+ OH(R)
WOD - OTM x 30 mins (6 RDS)
15/12 Cal Row
20 Sit ups
10 DB Bench Press
Max Burpee Box Jumps
1:00 Rest
