Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
As we head into the winter months we may have sudden closures due to weather. If you’re ever unsure double check on our main website post right here and/or our Instagram story.
Strength - Every 2:00 X 5 SETS
3 Bench Press
Build to a heavy set based off feel
WOD - 6 RFT
8 T2B
12 Box Jump Overs (24/20)
8 Push Press (115/85)
Next Friday 12/12 - Bag party (Coach & Kate Spade) right here at CFU 7pm-8:30pm hosted by Cher. All are welcome, bring friends! New and gently used, but perfect condition bags will be available for purchase and could make a great Xmas gift!
Saturday 12/13 - CFU’s annual holiday party 🎉 🎄7pm ❄️Pot Luck🎅🏼BYOB☃️Adults only🎶DJ Carlito!
Sunday 12/14 - Closed
Strength Day - Every 2:00 x 8 Sets
3-3-3-3-2-2-2-2 Front Squat
Build to a heavy double
WOD - 8 min AMRAP
2-4-6-8…
Alt DB Snatch (50/35)
Alt Pistols (mod to rev. lunge with DB)
We cannot believe it’s December already and the last month of 2025! We will be releasing a holiday schedule super soon but for now remember that our annual holiday party will be Saturday December 13th at 7pm! (We will be closed Sunday December 14th)
Strength - OTM x 10 sets
Sets 1-5 = 2 Hang Power Cleans
Sets 6-10 = 1 Hang Power Clean
Build based off feel
WOD - 3 RFT
30/24 Cal Row
20 Lateral Burpees
10 Hang Power Cleans (135/95)
We hope everyone had a great Thanksgiving !!
Today - 5:15am and 8:00am classes only (no evening)
Weekend schedule will remain the same - all classes on
Strength - OTM x 10 mins
1 Power Clean
Begin ~ 65% and build based off feel
WOD - 15min AMRAP
Buy in : 1000m Row
30 DU
10 Burpees
10 T2B
Happy Thanksgiving 🦃🍁 Today 8:00am class only
Friday 11/28 - 5:15am & 8:00am only
Partner WOD - 20RFT
You go I go rounds : 1 Round =
1 Rope Climb
8 Thrusters (75/55)
12 sit ups