Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Looking for a fun night out ? Come down to Drifters Kitchen & Bar in Ridge to hang with us and support CFU’s own Carl aka DJCarlito! He starts at 8pm.
Strength Day
Part 1
Back Squats - Every 2:00 x 8 Sets
5-5-3-3-1-1-1-1
Build to a heavy single or new 1RM
Part 2
Clean & Jerk - OTM x 10
1 Rep - build based off feel - begin at about 65%
Hello MAY!!!
Body Armor - OTM x 12
50 ft Handstand walk
12 DB Bench Press
6-8 Strict Pull Ups
WOD - 3:00 AMRAP + 2:00 Rest x 3 sets
Set 1 =
30 DU
10 T2B
8 Strict Press (95/65)
Set 2 =
30 DU
10 T2B
8 Push Press (115/85)
Set 3 =
30 DU
10 T2B
8 Push Jerks (135/95)
Today is the last chance to pre-order!
https://docs.google.com/spreadsheets/d/1tmzioXHchsOvsPKVFUyoI0KS9d0pe53_Bukc1jWDcpI/edit?usp=drivesdk
If you have trouble with the google sheet send us your sizing info asap. Don’t miss out!
Strength - OTM x 8
2-2-2-2-1-1-1-1 Power Cleans
Build based off feel
WOD - 5RFT
200m Run
8 Power Cleans (135/95)
10 Lateral Burpees
12 Box Jump Overs (24/20)
Memorial Day apparel - pre-order open through tomorrow (04/30) if you have trouble with the google sheet let us know your sizes and payment method asap! Don’t miss out!
Photos from Spring Fling have been posted to our Facebook page.
WOD - 5RFT
25 Sit ups
100m Farmers Carry (50/35)
5 Wallwalks
500m Row
Spring Fling was so much fun for us ! We saw so many PRs during our lifting complex, an insane amount of reps completed during workout 2, and so many hearts poured out on the rower during that third wod. Thank you to all of our athletes for helping us make the day go by so smooth with equipment changes! We hope you had fun too!! Congratulations to our podium winners !
Don’t forget that pre-order for our new Memorial Day apparel is due by this Wednesday, April 30th. If you have trouble with the google sheet send us your sizing asap! We did add a men’s tank option too incase you didn’t see the story posts on insta.
Strength - Every 2:00 x 5 sets
3 Front Squats
@ 75% of 1RM
WOD - 12 min AMRAP
20 DU
10 Alt DB Snatch (50/35)
20 DU
10 Alt DB Goblet Rev Lunges