Monday 06/16

Carl says THANK YOU to everyone who came down to hang at Long Island Spirits this Saturday! We’ll keep you updated with the next venue he will DJ at !

Strength - 3 RNFT

• 10 Dumbbell bicep curls

• 20 Bentover barbell rows

• Rest 1-2 mins between rounds

WOD - For Time

• 100/80 Cal Row

• 50 Wallballs (20/14)

• 35 Strict Pull ups

• 50 Wallballs

• 100/80 Cal Row

Friday 06/13

Reminder that this Sunday 06/15 there will only be our 8am class and no open gym. Wishing all of our incredible CFU dads a very happy Father’s Day weekend !

Strength Day

Part 1 - Alt OTM x 12 mins

• Even : 2 Front Squats

• Odd : 4 Back Squats

• Based off 70% of your 1RM FSq

Part 2 - OTM x 12

• Sets 1-6 = 1 Clean + 1 Hang Clean

• Sets 7-12 = 1 Clean

• Build to a heavy single

Thursday 06/12

This Sunday - 06/15 , 8:00am class only , no open gym

Body Armor - Alt OTM x 16 mins (4RDS)

• 50ft Handstand walk (:30 hold/practice)

• 10 Db Kneeling Press ea. side

• 10 Leg lifts over Db ea. side

• 15 Hollow Tucks (20 sit ups)

WOD - 4RFT

• 400m Run

• 12 T2B

• 20 Wallballs (20/14)

Wednesday 06/11

Strength - Every 2:00 x 6 Sets

• 3 Deadlifts (Tap & Go)

• Begin ~ 65-70% and build

WOD - 3:00 AMRAP + 1:00 Rest x 4 Rounds

• 15 KB Swings (53/36)

• 10 Burpee Box Jump Overs (24/20)

• Max Cal Row/Ski/Bike

Tuesday 06/10

Strength - Every 2:30 x 4 Sets

• 6 Back Rack Rev. Lunges

• Build based off feel

WOD - 12 min AMRAP

• 25 Sit ups

• 25 Air Squats

• 50 DU