Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder that this week we are running an adjusted schedule.
Tuesday - Xmas Eve - 1 class only at 8:30am
Wednesday - Xmas - CLOSED
Thursday - 12/26 - No 5:15am & 7:00am classes - all other classes on
Strength - Every 3:00 Back Squats
6 Back Squats @ 70% of 1RM - 6 sets
WOD - 3RFT
25 OHS (75/55)
15 C2B
15 Burpees
25 Box Jumps (24/20)
Strength- Every 90 x 10
25 DU + 1 Squat Clean Thruster
increase weight based off feel
WOD- 5 RFT
20/15 Cal Row
10 Thrusters (135/95)
Thursday 12/19/19
Less than a week away until Christmas already!!! Reminder that Tuesday we will be running a 8:30am class only. Christmas Day we are closed. And Thursday there will be no 5:15am or 7:00am classes.
Strength- 3 RNFT
12 Front Rack Lunges
7 Bar MU (14 Strict pull ups)
WOD- Tabata (8 Rounds)
G2OH (45/25)
Cal Row
Plate Box Step Ups
Cal Row
Wednesday 12/18/19
Next week schedule reminder
-Tuesday -Xmas Eve: 8:30am wod only
-Wednesday -Xmas Day: Closed
-Thursday: No 5:15am and 7:00am classes- all other classes on as scheduled
Strength- NFT 15-12-9
Strict HSPU
Ring Dips
Push ups
*after each round 50’ Handstand walk*
WOD- For Time
100 Air Squats
50/35 Cal Row
25 Hang Power Snatch (115/85)
Tuesday 12/17/19
Back on that back squat grind!!!
Strength- Every 2:00 Back Squat
6 @ 75% & 80%
4 @ 80% & 85%
2 @ 85% & 90% of 1RM
WOD- For Time
75 DU + 30 Lateral Burpees
75 DU + 30 Wallballs (20/14)
75 DU + 30 Deadlifts (225/155)
75 DU + 30 Wallballs
75 DU + 30 Lateral Burpees
