Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
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
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)
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
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
This Sunday - 06/15 we will only have our 8am class, there will be no open gym.
Strength - Every 2:00 x 4 Sets
4-4-4 Bench Press
Then max reps at 50% of your last completed set
WOD - Every 2:00 x 8 Rounds
200M Run
Max Devils Press (50/35)