Friday 10/11

TT24 - Our annual competition “TURKEY TOURNEY” will be on November 16th. This is an all levels competition for members of CFU! Team divisions will be M/M or F/F. Masters 55+ athletes will have adjusted weights, heights, etc.. but still compete within your division. We have a sign up sheet in our lobby for you to fill in. Be sure to sign up by October 31st to guarantee your annual shirt (design coming out soon). Registration is $100 per team. Let us know if you need help finding a partner! There will be no regular classes this day. We will release the first three workouts on our social media pages as the date gets closer.

Strength Day

Part 1 - Every 2:00

  • 8 x 4 Back Squats

  • @75-80% of 1RM

Part 2 - Every 90s x 12 sets

  • Sets 1 -6 = 2 Snatches

  • Sets 7-12 = 1 Snatch

  • Build based off feel

Tuesday 10/08

“U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.”

Columbus Day - Monday, October 14th - 8:00am class only

Hero WOD “Holbrook” - 10 RFT

  • 5 Thrusters (115/85)

  • 10 Pull Ups

  • 100m Sprint

  • Rest 1:00

Monday 10/07 - NO 6:30pm CLASS

Today there will be no 6:30pm class. We apologize for any inconvenience. All other classes are on !

Don’t forget to place your pre-order for our new PUMPKIN IRON shirts. Today is the final day to get your sizes in! If you have trouble with the link please email or DM us asap.

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

(Copy and paste link into browser to open up the google sheet)

Don’t forget to vote daily too! bestoflongisland.com we are in the Health , Wellness & Beauty section - subcategory CrossFit

Strength - Every 90s x 6 Sets

  • 3-3-3-2-2-2 Sumo deadlift

  • Does not need to be tap and go !

  • Build based off feel

WOD - 4RFT

  • 40-30-20-10 DB Snatches (50/35)

  • 20-15-10-5 Burpee Box Jumps (24/20)