Thursday 10/03

PUMPKIN IRON SHIRTS - pre-order is live ! Check out the google sheet link below to order OR email/DM us your sizes. Please let the entire page load first before typing it takes a few seconds. Payment will be due asap. Don’t miss out this pre-order will only be available through this Monday 10/07!!! 🎃🙌🏻

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

Don’t forget to vote daily ! bestoflongisland.com - Health , Wellness & Beauty section with the subcategory CrossFit

Body Armor - 4RNFT

• 100m Reverse Sled Drag

• 50 ft Handstand Walk (mod to :30 hold or practice)

• 1:00 Double KB Front Rack hold

WOD - 12 min AMRAP

• 10 HSPU

• 100ft DB FR Walking Lunges (50/35)

• 100m Sandbag Run

Wednesday 10/02

PUMPKIN IRON SHIRTS - pre-order is live ! Check out the google sheet link below to order OR email/DM us your sizes. Please let the entire page load first before typing it takes a few seconds. Payment will be due asap. Don’t miss out this pre-order will only be available through this Monday 10/07!!! 🎃🙌🏻

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

Don’t forget to vote daily ! bestoflongisland.com - Health , Wellness & Beauty section with the subcategory CrossFit

Stay tuned for a special Halloween T-shirt drop!!

Strength - Every 90s x 8 Sets

• 2-2-2-2-1-1-1-1 Hang Power Clean

• Build based off feel

WOD - 5 RFT

• 10-8-6-4-2 Hang Power Cleans (155/105)

• 100-80-60-40-20 DU

• 25-20-15-10-5 T2B

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