Congrats!

Congrats to the Smith Point team for taking home the win this past Monday at the annual Long Island Lifeguard Championships.

1st- Smith Point (48 pts)

2nd- Long Beach (43 pts)

3rd tie- East Hampton / Jones Beach (38pts)

There are still a bunch of their fundraiser shirts in the lobby! $25 each, cash only please. The annual National Championships almost one week away!

Strength- OTM x 7 mins : 1 Deadlift

• 7 seconds up + 7 seconds down

• 40%-60% of 1 RM

WOD- Every 4:00 x 5

• 3 Bar MU (6 strict pull ups OR 9 C2B)

• 6 T2B

• 9 Deadlifts (225/155)

• 12/9 Cal Row

Baby alert!!

Huge congrats to Brock and Rachel welcoming their baby BOY into the world! Trey Brock Jackolski was born Saturday July 27th at 6:43pm weighing in at 9lbs 1oz!

Body Armor- 3 RNFT

• 1:00 Front Rack KB hold

• 20 Weighted Sit-ups (45/25)

• 1:00 Rest

WOD- For Time

• Buy-in 50/35 Cal Row

  -3 Rounds

• 400m Run

• 30 Box Jumps (24/20)

• 30 Wallballs (20/14)

  -

• Buy-our 50/35 Cal Row

Support splg

Today at 10am Smith Point is hosting the Long Island Lifeguard Championships starting at 10am. Come down and watch long islands best lifeguards compete in their special events.

Their National Championship is coming up August 8th-10th in Virginia Beach. They have limited shirts to help support them with their travels! $25 each cash only please. Shirts will be in the lobby.

Strength- Push jerk

• Build to a heavy set of 3

WOD- 12 min AMRAP

• 21 KB Swings (53/36)

• 14 Rev Lunges w/KB

• 7 Push Jerks (165/115)

Beach wod tomorrow. - S.p.t. on monday -

Tomorow there will be no classes. We are meeting at Smith Point beach west of the pavilion 8am. All are welcome! Pending on the ocean there might be a swimming portion (there’s always a second option!)

Monday- regular class schedule - but at 10am Smith Point hosts the Long Island Lifeguarding Championships! A good excuse to call in sick to work for a beach day! Come down and watch some amazing lifeguards compete in their special events!

Strength- Every 90s: 3 position Power Snatch

• Technique work and building weight

WOD - 5RFT

• 10 Power Snatches (95/65)

• 10 Box Jump Overs (24/20)

Mark your calendaR!

Beach wod this Saturday 7/27 @ 8am - no regular classes

Smith Point tourney Monday 7/29 @ 10am

“Adversity causes some to break. For others, it breaks records.”

Strength- Alt OTM x 12

• Even - 3 Front Squats

• Odd - 6 Back Squats

WOD- Alt OTM x 16 (8 Rounds)

• Even - 12/9 Cal Row

• Odd - “X” Power Cleans

  • Every 2 Rounds- increase weight - score = heaviest completed weight