Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Saturday 07/13 - annual summer party at 7pm! BYOB , pot luck style, and adults only. Come help us celebrate 8 years of CFU!!!
Sunday - 07/14 - Closed
Midline - :40 On + :20 Rest x 4 RDS
Min 1 = Max L-Hang / Tuck Hold
Min 2 = Glute Bridge Hold
Min 3 = Max Push ups
Min 4 = 15 Russian KB Swings
WOD -10 RFT
5 RDS:
100m Run
10 Deadlifts (225/155)
5 RDS:
100m Run
10 T2B
Today will begin the additional 7:00am class happening every Friday of July and August! Extra bonus addition of having coach Esek on Fridays all summer too!!
Strength Day
Part 1 - Every 90s x 8 Sets
Split Jerks
2-2-2-2-1-1-1-1
Build to a heavy single
Part 2 - Every 90s x 10 Sets
1 High Hang Clean + 1 Hang Clean + 1 Front Squat
Build to a heavy complex
One class only today - 8:00am
Hero WOD “Glen” - Partner Style
2 RFT
30 C & J (135/95)
800m Run
10 Rope Climbs
800m Run
100 Burpees
Tomorrow - Friday 07/05 - 7:00am class addition begins to all Fridays for the months of July & August
Tomorrow - 4th of July - 8:00am class only
Friday - 7:00am class added to Fridays through July & August
WOD - 15 min AMRAP
15 KB Swings (53/36)
15 Box Jumps (24/20)
15 T2B
Midline - :40 on + :20 off x 4 RDS
Plank Hold
Flutter Kicks
Double KB Front Rack Hold
Today is the last day to pre-order our new shirts. If you have trouble with the google sheet please email or DM us right away with your sizes.
Strength - Every 2:00
3-3-3-3-3 Deadlifts
Build to a heavy set , unbroken
WOD - For Time
200m Row
12 Push Ups
10 - - - 1 Deadlifts (225/155)