Tuesday 10/01

It’s October 1st and that means that voting has officially opened up for Best of LI! Head over to bestoflongisland.com and under the Health, Wellness & Beauty section you’ll see a CrossFit category with our name there.

TT24 will be November 16th! Our annual in-house competition is back. M/M or F/F teams, active CFU members only please. More details to come as well as a sign up sheet in our lobby. If you need a partner we can help you find one.

Strength - Every 2:00 x 6 Sets

• 3-3-3-3-3-3 Deadlifts

• Tap & Go, build based off feel

WOD - For Time

3 Rounds

• 12 Deadlifts (225/155)

• 400m Run

3 Rounds

• 12 Lateral Burpees

• 400m Run

Monday 09/30

We’ve been nominated!!! Starting tomorrow October 1st everyone will have the chance to vote for us daily through December 15th. In the category “Health, Wellness & Beauty” you’ll see a CrossFit section where you can choose our name to vote! Help us to a third time win!! bestoflongisland.com

Body Armor - OTM x 12mins

• 20 Hollow Tucks

• 10 DB Rows ea arm

• 12 DB Curls

WOD - 18 min AMRAP

• 25 Wallballs (20/14)

• 20 Alt DB Snatch (50/35)

• 15 Box Jumps

• 15/12 Cal Row

Friday 09/27

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squats

• @ 65-70% of 1RM

Part 2 - Every 90s x 10 Sets

• Sets 1-5 = 2 Snatches

• Sets 6-10 = 1 Snatch

Thursday 09/26

Strength/Skill - Alt OTM x 12 mins

• Even : 5 Push Jerks

• Odd : 30 DUs

WOD - 3RFT

• 400m Run

• 25 Wallballs (20/14)

• 25 Burpees

Wednesday 09/25

WOD - For Total Cals

Set 1 = Every 90s x 6 Rds

• 5 Strict Pull ups + Max Cal Row

-Rest 3:00-

Set 2 = Every 90s x 6 Rds

• 7 Pull Ups + Max Cal Row

-Rest 3:00-

Set 3 = Every 90s x 6 Rds

• 9 T2B + Max Cal Row