Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Open registration is officially closed! We will be releasing the teams later this week! It is going to be a fun open season this year!
Even if you did not sign up come join the fun Saturday nights with us and watch! Start times will be released each week.
Strength- Squat Snatch percentage work
WOD - Every 4:00 x 6 sets
12 Alt. DB Snatch (50/35)
12 Lateral Burpees
200m row
Scroll down to yesterday’s post and check out more info about our Open this year! Make sure you sign up by this Sunday night in order to compete with us! We will be finalizing teams next week and will announce who is on Team Pat and Team Dom!
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
Strength - Every 1:30 x 5 Sets
1 High Hang Squat Snatch +
1 Hang Squat Snatch +
1 Squat Snatch (55, 60, 65, 70, 75% of 1rm snatch)
WOD - 20 min AMRAP
30 OHS (95/65)
30 Box Jump Overs (24/20)
30 T2B
30 Cal Row
If you haven’t seen on social media already check out the video right here! We have had questions about which division to choose… Rx athletes MUST have unassisted C2B pull ups, 20/14 Wallballs to 10ft. target, 95/65 thrusters/snatches. These movements are very common within the open each year.
There is NO going back and forth each week with divisions, what you sign up with is the one you will be competing in through the 5 weeks. Registration date is extended to this weekend (Sunday 2/17 by midnight) Cash orders due by the end of next week.
Coach Pat vs. Coach Dom!!! We will be explaining how the scoring system works once we announce the teams! (selected randomly next week) Make sure you get your name and shirt size on the list!!
https://docs.google.com/spreadsheets/d/1vpKyHZg-hsiEE-2NNzUniBwAjNYkOTpGEQFmelbN4JQ/edit?usp=sharing
Skill - Every 4:00 x 3 Rounds
15 Supermans
15/12 Cal Row
15 HSPU
WOD - 50-40-30-20-10
DU
20 ft. HS Walk
Sit ups
20 ft. HS Walk
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)
