Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
This Tuesday 11/11 there will be an 8am class only, we will be closed for be remainder of the day. All other days/classes will be on.
Pat and Dom are traveling down to Puerto Rico for a wedding and will be away Friday afternoon through Thursday. Just wanted to give you all a heads up!
Strength Day
Part 1 - Every 2:00
5x5 Back Squats
@ 75% of 1RM
Part 2 - Cleans
1 Rep Every :30sec X 10 sets
Build based off feel
1 min rest
1 Rep OTM x 6
Build based off feel
Tuesday - 11/11/25 - Veterans Day - 8:00am only
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Bench Press
Build based off feel
WOD - 4 RFT
50 DU
15 KB Swings (53/36)
15 Box Jumps (24/20)
4-3-2-1 Rope Climbs
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Front Squat + 1 Push Jerk
Build to a heavy complex
WOD - 10 min AMRAP
3 Power Cleans
3 Front Squats
3 S2OH (115/85)
6 Lateral Burpees
All classes are on today as usual!
Next Tuesday - 11/11/25 - Veterans Day - One class only at 8am
WOD - For Time
800 Meter Run
40 Plate Sit-ups (25/15)
20 Dumbbell Box Step Ups (50/35)(24/20)
Rest 3:00
600 Meter Run
30 Plate Sit-ups
15 Dumbbell Box Step Ups
Rest 2:00
400 Meter Run
20 Plate Sit-ups
10 Dumbbell Box Step Ups
Rest 1:00
200 Meter Run
10 Plate Sit-ups
5 Dumbbell Box Step Ups
Congrats to member Jackie Bosco on completing another NYC Marathon and her best finish time yet! Way to go!!
We’d love to finalize TT25 teams and shirt sizes by the end of this week! If you need helping finding a partner still please let us know asap!
TT25 is always open for any CFU member looking to throw down in a friendly “all levels” style competition. All teams are guaranteed 3 wods before a cut for the final WOD. Top 3 men and women’s teams will place podium. Comp date Saturday 11/22, doors at 8am, athlete briefing 8:40am, WOD 1 kickoff 9am sharp.
Strength - Every 2:30 x 4 sets
5 Strict Press + 5 Push Press
Unbroken sets, build if necessary
WOD - For Time
30/24 Cal Row
20 HSPU
30 C2B
20 HSPU
30/24 Cal Row