Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Happy birthday to co-owner coach Dom!! ❤️
Saturday - 07/13 - all classes in the morning will still be on (8am & 9am) - Summer anniversary party will begin at 7pm. BYOB, pot luck, adults only please. Come celebrate with us!!
Sunday - 07/14 - Closed
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - Every 90s x 12 Sets
Sets 1 - 6 = 1 Snatch + 1 OHS
Sets 7-12 = 1 Snatch
Without getting tooooo sappy…. 8 years ago today we opened for our very first classes here at CFU. What an incredible journey it has been so far. We have been extremely fortunate to experience these last eight years with the best community around. Thank you for always sticking by our side through thick and thin no matter what. Thank you for always supporting our vision and buying that extra shirt even though our closet is overflowing… Thank you for showing up day in and day out, putting in the effort to better not only your lives… but ours too. Thank you for the endless laughs and fun events. If you’ve only been with us for a short amount of time or even the entire time.. THANK YOU ❤️ We love you CFU! Here’s to many more!!
Come down and celebrate with us this Saturday 07/13 at 7pm. Significant others are of course welcome! BYOB , pot luck style, adults only please.
Sunday - 07/14 - closed , no class or open gym
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build based off feel
WOD - “Undertow” For Time
800m Run Buy In
21-15-9
Wallballs (20/14)
HSPU
3x DU
800m Buy Out
Always listen to your body during a workout. If you ever feel suddenly ill inform a coach, sit by a fan, take a walk outside, and/or stop your workout for the remainder of class. Keeping hydrated all day especially this time of year is key to helping your body stay in check!
Saturday - 7pm - CFU’s anniversary party! Come down and help us celebrate 8 years! Pot luck, BYOB, adults only
Sunday - Closed
WOD - 3RFT
15 Burpee Box Jump Overs (24/20)
20 C2B
25 Sit ups
POST WOD - Every 5:00 x 3RDS
200m KB Walks
Strength - OTM x 12 mins
Sets 1-6 = 2 Power Snatches
Sets 7-12 = 1 Power Snatch
Build based off feel
WOD - 5RFT
50 DU
25-20-15-10-5 DB Snatch (50/35)
15/12 Cal Row
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
