Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
A huge congratulations and much luck to our 5️⃣ athletes heading into the 2026 CFGames Quarterfinals!! Owners Pat & Dom qualified for both individual & age group 👏🏻 Keri & Peggy qualified for their age groups 👏🏻 and Jonas qualified for Men’s Individual 👏🏻 LETS GO CFU! 🌊
WOD - “Annie” For Time
50-40-30-20-10
DU
Sit Ups
Strength - Every 2:00 x 6 Sets
3 Bench Press
Build to a heavy set based off feel
Body Armor - Alt OTM x 3 Rounds
10 DB Bent Over Rows ea. arm
10 Leg lifts over DB ea. side
15 Supermans
10 Single leg glute bridges
WOD - For Time
40 Goblet Rev. Lunge (50/35)
30 Pull Ups
20 Alt Devils Press
30 Pull Ups
40 Goblet Rev. Lunge
Please DM or email us to guarantee your spot for our pop up HYROX class ! Space is limited ! Saturday 04/04 at 10:30am
WOD - 8 RFT
8 HSPU
350m Row
8 T2B
Post WOD - Cap 10:00
Accumulate 5:00 Plank
Every drop = :30 Wall-sit
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Push Press
Build to a heavy double
WOD - For Time
15-12-9
Hang Power Cleans (115/85)
Box Jump Overs (24/20)
REST 2:00
15-12-9
Push Press
Box Jump Overs
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - Every 90s x 8 Sets
1 Power Clean + 1 Hang Squat Clean
Build to a heavy complex