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We strive to help members achieve their fitness and life goals through functional movement.
Lots of grip with today’s work! Happy Thursday! We’re almost to the weekend!
Midline- 3RNFT
5-10 Strict T2B
:15 sec flex arm hang
:30 sec Hollow Hold
:45 sec OH Squat Hold
WOD - 15 min AMRAP
200m Run
15 Weighted Sit Ups (25/15)
3 Rope Climbs
Reminder there are no evening classes tonight due to the Hoka mile in Bay Shore! Go to www.longislandmile.com for more info.
Strength- every 2:30 x 4
15 unbroken deadlifts @ 55% of 1RM
WOD- For Time:
2K Row Buy In
-Right into-
10 Rounds “Heavy Chief”
3 Power Cleans (155/105)
6 Push Ups
9 Air Squats
We hope everyone had a great holiday weekend! We sure did! If you had not seen on social media the recent news……. we got engaged Friday!! Thank you to everyone for all the love, we are SO excited to start this new chapter in our lives!
We had a beach wod yesterday and it turned out to be a great morning!! We even had a swimming portion at the end of our session! Thanks for coming down!!
Reminder for tomorrow Wednesday Sept 4th, there will be no evening classes. If you wish to participate in the Hoka Mile sign up at www.longislandmile.com this is a great opportunity to see what your actual mile time is competition style! Added bonus the last heats professional runners will strive to break a 4 min mile!
Strength - OTM x 8 mins
2 Power Snatches
Start at 50% of 1RM and build
WOD - 18 min AMRAP
20 DB Snatches (50/35)
15/12 Cal Row
20 DB Box Step Ups (24/20)
9 Bar MU
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)
