Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Sunday - 8am class only (no open gym) - Happy Mother’s Day!
Strength Day
Part 1 - Alt OTM x 12 mins
Even : 2 Front Squats
Odd : 4 Back Squats
@ 65-70% of 1RM FS
Part 2 - Every 90s x 8 Sets
1 Snatch + 1 Hang Snatch
Power or squat - build based off feel
Body Armor - OTM x 4 rounds
12DB rows each
45 second plank
12 skull crushers
WOD - 14min AMRAP
14 shuttle runs (20ft)
12 push ups
6 strict pull ups
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Squat Cleans
Build based off feel
WOD - 6 RFT
12/9 Cal Row
8 T2B
4 Squat Cleans (185/125)
This Sunday - Mother’s Day - 8:00am class only - NO OPEN GYM
WOD - 3 RFT
75 DU
20 Alt DB Snatch (50/35)
3 Rope Climbs
Midline - 12:00 Cap
2:00 L-Hang / 4:00 Tuck Hold
Every drop = 15 sit ups
A super congratulations to everyone who competed on Saturday during our annual Spring Fling competition!! We saw a bunch of PRs during workout one and so many athletes push their limits on the following two! What’s a CFU event if we didn’t have a tie break too!! Congrats again to you all, here’s to the next event !!
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Strict Press
Build based off feel
WOD - 12 Min AMRAP
2-4-6-8…
Box Jumps (24/20)
Hang Power Clean (115/85)
Push Press