Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Wishing our adventurous, fun, supportive and loving Coach Pat a very HAPPY BIRTHDAY!!!
Strength Day
Part 1 = Back Squats
3-3-3-2-2-2-1-1-1
Build to a heavy single or new 1RM
Every 2:00
Part 2 = Push Jerks
3-3-3-2-2-2-1-1-1
Build to a heavy single or new 1RM
Every 90s
WOD - 5 RFT
4 Wall walks (mod: 18 shoulder taps)
6 Bar MU (mod : 10 C2B)
8 Squat Cleans (135/95)
Post WOD Midline - 3 RNFT
1:00 Plank
30 Russian Twists
1:00 Rest
WOD - 10 min AMRAP
2-4-6-8….
Box Jump Overs (24/20)
Alt. DB Hang Clean & Jerk (50/35)
Burpees
Body Armor - OTM x 16 mins
:20 Single arm DB Overhead Hold Each
:30 Hollow Hold
6-8 Strict pull ups
12 DB Goblet Squats
Spring fling teams - we need final shirt sizes in by Thursday the 11th as well as preferred payment type. If you need help finding a partner let us know asap!
Strength - Every 90s x 7 Sets
1 Power Clean + 2 Hang Power Cleans
Build based off feel, unbroken sets
WOD - OTM x 6 RDS
Min 1 = 5 Power Cleans (155/105)
Min 2 = 10 Double DB Bench Press (50/35)
Min 3 = 50 DU
Strength - Every 90s x 8 sets
3-3-3-3-2-2-2-2 Strict Press
From the floor
Build based off feel
WOD - For Time
5 Rounds
10 Back Squats (135/95)
7 T2B
Rest 5:00
5 Rounds
10 Wallballs (20/14)
7 T2B