Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Today is the final kids class of the summer! Don’t miss out, anyone is welcome. CFU members $20/kid and nonmembers $25/kid
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build to a heavy set of 3
WOD - For Time
Partition as needed
120 Wallballs (20/14)
120/100 Cal Row
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