Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Let’s see your Halloween Spirit today!!! Come to class in costume if you would like! Not mandatory, but highly encouraged.
Strength - Build to a 1RM Snatch
Working set percentages 60, 65, 70, 75, 80%
WOD - For Time
50/35 Cal Row
35 Lateral Burpees
50 OHS (95/65)
SHOW YOUR HALLOWEEN SPIRIT IN CLASS TOMORROW!!!
“Courage is not the absence of fear, but rather the judgement that something else is more important than fear" - James Neil Hollingsworth
Mid-line :
3 rounds of :20s Hollow Hold + :20s Superman Hold
3 Rounds of 20 Sit ups + 20 Supermans
WOD - 5 min AMRAP
400m Run Buy-in AMRAP in remaining time
21 C2B + 15/12 Cal Row
5 min Rest… 5 min AMRAP
400m Run Buy-in AMRAP in remaining time
15 T2B + 12/9 Cal Row
5 min Rest… 5 min AMRAP
400m Run Buy-in AMRAP in remaining time
9 Pull ups + 9/6 Cal Row
“I do not want to waste any time. And if you are not working on important things, you are wasting time.” -Dean Kamen
“Imagine generalizing our lives into two categories: Urgent things, and important things… Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between. Important things are starting the journey we’ve been putting off for 5 years. Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, “what the hell did I do today? What did I actually accomplish.”.
Strength - Every 90s working up to a 12RM Back Squat
3-4 @ 50% of 1RM
3-4 @ 60%
3-4 @ 70%
3-4 @ 75%
3-4 @ 80%
1-3 @ 80-85%
Attempt a 12RM
WOD - 12 min AMRAP
30 DU + Power Cleans (95/65)
30 DU + Hang Squat Clean
30 DU + Push Press
30 DU + Reverse Lunge
30 DU + Thrusters
TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us! $50 registration per team ($25 per person) Let us know how you would like to pay. LADIES TEAMS there is a waiting list, most likely we will add more spots!
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
“The best view comes after the hardest climb.”
TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us! $50 registration per team ($25 per person) Let us know how you would like to pay. LADIES TEAMS there is a waiting list, most likely we will add more spots!
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
Strength - Every 2:00 Front Squats
Even: 3 @ 80% of 1RM
Odd: 1 @ 90%
WOD - 3 RFT
10 Power Clean and Jerks (135/95)
400m Run
Since the ladies teams have already filled up we have a waiting list underneath, if you still want to sign up list your teams and we may be opening up more spots!!
TURKEY TOURNEY -Use the link below to sign up BY NOVEMBER 9th!! Include your shirt size as well (unisex sizing) if you have trouble with the sheet contact us! $50 registration per team ($25 per person) Let us know how you would like to pay.
https://docs.google.com/spreadsheets/d/1K9RORyA3l86ZswjDktoJMLICvgt8WbPs59YBrOPI5Ks/edit?usp=sharing
Fun Fact: today’s workout is a throwback to the first Open wod of 2014 “14.1”
Strength - OTM 1 Squat Clean x 14
Working percentages = 60%-100% increasing up by 5%
WOD - 10 min AMRAP
30 DU
15 Power Snatches (75/55)