Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Meeting at Smith Point beach 8am - the gym will be closed today. Enjoy your holiday!
Its not too late to sign up for the Hoka Mile! This wednesday there will be NO evening classes. The only classes of the day will be 5:15am and 8:30am! A great chance to have your mile time timed competition style, plus it’s for a great cause! Sign up at www.longislandmile.com see you there!
Monday Labor Day Sept 2nd - Beach WOD only ! We will be closed for the day. Meet at Smith Point Beach at 8am west of the pavilion. Friends and family welcome!!! Potential swimming portion pending ocean, there will be a modification for the swim. It is not mandatory.
Wednesday Sept 4th- Hoka Mile at Bay Shore HS. NO EVENING CLASSES. Sign up at www.longislandmile.com you will need to put in an estimated finishing time to be placed into heats. First heats start at 7pm. Professional runners will race after trying to break 4 minute miles! Come down and run or spectate!
Strength - every 90s x 7 sets
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
WOD- 3 RFT
400m Run
7 Power Cleans
7 Hang Sq Cleans
7 Sq Cleans (115/85)
Strength- Every 2:30 x 4 Sets
15 Unbroken Deadlifts
@ 50% of 1RM
WOD- 12 min AMRAP
10 Strict Press (95/65)
25 DU
10 Strict Pull Ups
25 DU
“I can accept failure. Everyone fails at one time. But I can’t accept not trying.”- Michael Jordan
WOD- For Time:
30-20-10
Alt DB Snatch (50/35)
Wallballs (20/14)
right into
10-20-30
Burpees
Cal Row
An email went out yesterday regarding some awesome up coming things happening next week! The 8:30am class will stay put until further notice!
We will start off September with a Beach WOD on Monday the 2nd. The gym will be closed for Labor Day. Meet at Smith Point beach at 8am west of the pavilion (swimmers be prepared just in case the ocean is looking good!)
Wednesday Sept 4th - there will be no evening classes. The only classes we will have this day is 5:15am and 8:30am. Go to www.longislandmile.com to sign up for the HOKA mile hosted at Bay Shore High School. Let’s get an Undertow Crew there to participate and support this awesome event! When you sign up they will ask for an estimated finishing time to be placed in a heat with similar competitors. Heats start at 7pm. This is a great opportunity to see what you ACTUAL mile time is on a track! Stick around after the race to watch the professional runners strive to break a 4:00 mile!!! Let us know if you signed up (wear an Undertow shirt if possible)!
Skill - Every 2:00 x 5
50 ft Single Arm DB OH Lunge
Remaining time max strict HSPU
WOD - Every 5:00 x 5 Rounds
400m Run
15/12 Cal Row
15 T2B
Slowest round = Score
