Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Sign up by THIS FRIDAY to compete with us Undertow style for the Open.
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
WOD - For total rounds
5 min AMRAP
15 Lateral Burpees
21 Power Clean (155/105)
27/21 Cal Row
5 min Rest
5 min AMRAP
15 Lateral Burpees
21 Power Clean (135/95)
27/21 Cal Row
5 min Rest
5 min AMRAP
15 Lateral Burpees
21 Power Clean (115/80)
27/21 Cal Row
Pick up where you leave off for each part
“Waste no time arguing what a good person should be. BE ONE.”- Marcus Aurelius
Friday is the deadline to sign up for the Open with us! Make sure you put your name on the google sheet with your shirt size and division.
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
Strength - OTM x 10 - 1 Tempo Power Snatch
60%, 65%, 70%, 75%
WOD - 15 min AMRAP
25 DU
5 Power Snatch (115/80)
25 DU
3 Bar MU (6 C2B)
Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.” - Marcus Aurelius
Did YOU sign up for the Open yet?! What are you waiting for!? Sign up by THIS FRIDAY!
Strength - OTM 1 Squat Clean and Jerk
Percentages needed 70, 75, 80, 85, 90% of 1RM
WOD - For Time
21-15-9
KB Swings (70/53)
Box Jump Overs
Front Squats (135/95)
No 9:30am class today, also Strongman class is cancelled this Sunday as well. Open gym will still be held from 10:00am -12:00pm
“What you dwell on, is what you become.” - Oprah Winfrey
Rowing Conditioning - 3 Rounds
Start each row on the 2:00 marks. M/400m Row W/330m Row
0:00 - Moderate pace
2:00 - WOD pace
4:00 - Sprint
WOD - 20 min AMRAP
75 Wall Balls (20/14)
60/45 Cal Row
45 T2B
30 Burpee Box Jump Overs (24/20)
15 Ring MU (45 C2B pull ups)
Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
Compete with us Undertow style every Saturday evening of the open! Get your name, shirt size, and division on our list by Feb 15th! Don’t miss out!
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
Today and tomorrow (Friday) the 9:30am classes are cancelled
“Success is the ability to go from on failure to another with no loss of enthusiasm.”- Winston Churchill
WOD - For Total Reps
5 min AMRAP
27/21 Cal Row
27 Thrusters (115/80)
27 C2B
5 min Rest
5 min AMRAP
21/15 Cal Row
21 Thrusters (95/65)
21 T2B
5 min Rest
5 min AMRAP
15/12 Cal Row
15 Thrusters (75/55)
15 Pull ups