Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
I smell a fresh new winter apparel release coming soon! Stay tuned!!! You won’t want to miss this…
Skill - Every 2:00 x 6
5 Deadlifts + 5 Deficit HSPU (3 rounds)
3 DL + 3 HSPU (3 rounds)
Increase the DL weight based off feel, start about 65% of 1RM
WOD - 3 RFT
500m Row
12 DL (225/155)
21 Box Jumps
New week, let’s keep crushing those goals before 2019 hits us! Why wait until the New Year?!
WOD - “Jackie” For Time
1,000m Row
50 Thrusters (45/35)
30 Pull ups
Strength - Every 2:00
0:00 8 Back Squats @ 65% of 1RM BS
2:00 6 BS @ 75%
4:00 4 BS @ 80%
6:00, 8:00, 10:00 5 Front Squats @ 70% of 1RM FS
No 5:15am class today, but all other classes are on! Come down and work off that extra serving you know you shouldn’t have had but really really wanted!
SMALL BUSINESS SATURDAY! This Saturday only we will have some discounted items for sale, cash only please.
Skill - 0:00-6:00
2 Rope Climbs + 4 HSPU
6:00-12:00
4 Strict pull ups
8 Deficit push ups
WOD - Rowing Conditioning - 2 Rounds
30/21 Cal Row + :30s Rest
30/21 Cal Row + :30s Rest
30/21 Cal Row + 2:00 Rest
We are CLOSED for Thanksgiving, 5:15am class is cancelled for Friday, but regular schedule for the rest of the day.
“The man on top of the mountain did not fall there.” -Vince Lombardi
Strength - Every 4:00, 3 rounds of clean complex (9 reps total)
High Hang Squat Clean + Hang Squat Clean + Squat Clean
WOD - 15 min AMRAP
60 DU
30 Wall Balls (20/14)
15 Deadlifts (245/165)
We are CLOSED Thursday for Thanksgiving and then there will be NO 5:15am class on Friday. The rest of the day classes will be on.
Skill - 21-18-15-12-9
KB Swings
25’ HS Walk or practice
WOD - For Time
250m Row/Ski + 2 Front Squats (205/145)
250m Row/Ski + 4 F. S.
250m Row/Ski + 6 F. S.
250m Row/Ski + 8 F. S.
250m Row/Ski + 10 F. S.
