Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
WOD prep / Body Armor - OTM x 3 RDS
10 Barbell Good Mornings
:30 Superman Hold
10 Single leg glute bridges ea.
WOD - 4:00 AMRAP + 4:00 Rest x 4 RDS
20 Deadlifts (225/155)
40/32 Cal Row
20 Box Jump Overs (24/20)
pick up where you left off after the rest
Thank you so much to everyone who came down to celebrate the holidays with us ! We all had so much fun and hope you did as well!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Build based off feel
Begin ~ 65-70% of 1RM
WOD - 1:30 AMRAP + :30 Rest x 5 Rounds
20 Wallballs (20/14)
Max 20 ft. shuttle runs in time remaining (score)
Please be safe on the roads with this crazy cold weather !! There will be NO 5:15am class today but all other classes will be on.
WOD - 2:00 AMRAP + 1:00 Rest x 10 Rounds
6 Pull Ups
8 Push Ups
12 Sit Ups
Max Cal Row/Ski/Bike (Score)
“Bag party” this evening 7:00pm-8:30pm hosted by Cher! Coach and Kate Spade, new and gently used bags will be up for sale, everyone is welcome, spread the word if you’d like!
Tomorrow - CFU’s annual holiday party! See you all at 7pm. Adults only please, significant others are of course welcome. BYOB, pot luck, and Carl will be DJing for ya too!
Sunday 12/14 - CLOSED
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 70-75% of 1RM
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Snatch grip deadlifts + 2 Hang snatch
Sets 5-8 = 1 Snatch grip deadlift + 1 Hang snatch
Build based off feel
We hope to see you this Saturday evening for our annual holiday party !! Starting at 7pm, BYOB, pot luck and significant others are of course welcome!
WOD - Alt OTM x 5 Rounds
Min 1 - 4 Wallwalks
Min 2 - 2 Rope Climbs
Min 3 - Max Weighted Sit Ups (45/25)
Min 4 - Rest
Post WOD - Alt OTM x 5 Rounds
E: 1:00 Plank
O: 15 Push ups