Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
All morning classes will still be on today! We will be closed in the evening, apologies for any inconvenience!
Strength - Every 2:00 x 5Sets
5 Strict Press @ 70% of 1RM
WOD - For Time
Buy in : 800m Run
4 Rounds
25 Sit ups
10 Push Press (115/85)
Buy out : 800m Run
Tomorrow (Thursday) - no evening classes. All morning classes will still be on !
WOD - 4RFT
500m Row
16 Alt DB Snatch (50/35)
16 Box Jumps (24/20)
Post WOD - 5 Rounds
Double KB Holds
:20 Farmers hold
:20 Front rack hold
:20 Overhead hold
1:00 Rest
Reminder this Thursday there will be no evening classes
Strength - Every 2:00 x 5 Rounds
12 DB Bench
20 Hollow Tucks
WOD - 12 min AMRAP
200m Run
4 Wallwalks
12 DB Goblet squat (50/35)
This Thursday 08/06 there will be NO evening classes.
Strength - Every 90s x 7 Sets
2 Power Cleans
Build based off feel
WOD - For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (95/65)
Burpees
Pull ups
It’s the last day of July 😩 No better way to end the month with some heavy lifting though!
Thursday 08/06 - no PM classes. All other classes will be on
Strength Day
Part 1 - Every 2:00
4-4-3-3-2-2 Back Squats
Begin ~ 70-75 % and build based off feel
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Cleans
Sets 5-8 = 1 Clean
Build based off feel