Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder - Sunday - 8:00am class only , no open gym
Happy Father’s Day weekend to all of our incredible CFU dads 🙌🏻
Strength Day
Part 1 - Every 2:30 x 6 Sets
6 Split Squats ea. leg
Use weight based off feel
Part 2 - Every 90s x 8 Sets
2 Power Snatch
Build based off feel
This Sunday - 8:00am only NO OPEN GYM
Body Armor - Alt OTM x 3 Rounds
10 Plate halos ea way
20 Supermans
12 Barbell curls
:30 Wall sit
WOD - For Time
Buy in - 800m Run
5 Rounds
2 Rope Climbs
12 Burpees
Buy out - 800m Run
Strength - Alt OTM x 10 mins
8 RDLs (~40-50% of 1RM DL)
10 Kneeling DB Press ea arm
WOD - 18 min AMRAP
100m Farmers Carry (53/36)
25 Sit Ups
50 DU
15 HSPU
Strength - Every 90s x 7 Sets
2 Hang Power Cleans
Build based off feel
WOD - 6RFT
200m Run
6 Hang Power Cleans (115/85)
6 Front Squats
This Sunday (Fathers Day)- 8:00am class only - NO open gym
Body Armor - Alt OTM x 4 Rounds
12 DB Bench Press
6-10 Strict Pull Ups
:45 Plank
WOD - Every 3:00 x 8 Rounds
250m Row
5 Box Jumps (30/24)
Score = slowest round