Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Tomorrow (Saturday) plan to get a little dirty from some tire flips during class !!
Monday 08/26 last kids class for the month of August! Come drop in for 45 minutes of fun! CFU members $20/kid and nonmembers $25/kid
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - OTM x 12
1 Snatch
Build based off feel
Body Armor - OTM x 12 mins
10 Bentover barbell rows
10 Bird dogs ea. side
:30-:40 Handstand hold
WOD - 2 RFT
800m Run
50 Burpees
Strength - Every 2:00
5 x 5 Deadlifts
@ 70-75% of 1RM
WOD - For Time
21-18-15-12-9
Alt Hang DB Snatch (50/35)
Cal Row
Sit Ups
WOD - 10 RFT
3 Power Clean & Jerks (155/105)
200m Run
1 Rd “Cindy”
5 Pull ups + 10 Push ups + 15 Air squats
There are 2 more kids classes left for the month of August ! Today 08/19 and next Monday 08/26! This is a 45 minute long class, ages 6-12!
Body Armor - 4 RDS
8 DB Standing Strict Press (R) +
50ft OH Walk (R)
8 DB Standing Strict Press (L) +
50ft OH Walk (L)
Rest 1:00 after ea. rd
WOD - 5RFT
25-50-100-50-25 DU
250m - 500m - 1k m - 500m - 250m Row