Friday 10/29

Sunday- 5k run in place of class. Community event. All are welcome! We will be running a loop right here at CFU!

9 days away from the Turkey Tourney! Be sure to write your team names in on the sheets in the lobby!

Don’t forget to vote every day for Best of Long Island! www.bestoflongisland.com Health, Wellness & Beauty section ; category CrossFit

Strength Day

Part 1: Every 2:30 x 10 Sets

  • 3 Back Squats

  • 70-75% of 1 RM

Part 2: Establish a new 1RM

  • Every 2:00 :2-2-2-22 Squat Cleans build weight

  • Every 1:30 : 1-1-1-1-1 Squat Clean build weight

  • From 16:00-20:00 establish a new 1RM

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