Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Today - Evening classes only
Tomorrow - MORNING CLASSES ONLY - I’m so sorry but we have to cancel the evening due to a scheduling conflict and our flights being changed. Don’t worry everything will be back to normal on Wednesday!!!
Body Armor - 4 RNFT
8 Barbell RDL’s @ 45-50% of 1RM DL
:45 Plank
20 Banded bicep curls
WOD - 4 RFT
15 Deadlifts (185/125)
10 HSPU
400m Run
This Monday - 10/19 - NO morning classes, all evening classes will still be on.
Please stay tuned for Tuesday morning as well, things got a little hectic with our flights so we’re working on a schedule! So sorry!
Strength Day
Part 1 - Every 2:00
8 × 4 Back Squats
@ 75-80% of 1RM or 5-10lbs heavier than last week
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Power or squat today! Build based off feel
Reminder today - no 8:00am class
Monday - evening classes only , no morning
Strength - Every 2:30 × 4 Sets
5 Strict Press + 5 Push Press
Unbroken sets , from the floor
Target = 70-75% of 1 RM Strict press
WOD - 4RFT
500m Row
25 Sit ups
5 Bar MU (mod = 10 C2B)
All classes on today
Tomorrow - 10/15 - no 8:00am
Strength - Every 2:00
4-4-3-3-2-2 Front Squats
Build based off feel
WOD - 3 RFT
5 Wall walks (6 shoulder taps = 1 WW)
10 Hang power cleans (135/95)
30 Air squats
No morning classes today - all evening classes will still be on
Tomorrow (Wednesday) - normal schedule
Thursday - No 8:00am class
Please assume that if we don’t specify days/times all other classes will still be on as usual.
Strength - 4RNFT
6-10 Strict Pull ups
:20 Side plank ea.
WOD - 3 RFT
800m - 400m - 200m
25-15-10 T2B
75-50-25 DU (singles= 125-75-50)