Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We are running a normal schedule today. Happy Monday!
Strength - Back Squats - 9 Sets
Every 2:00 =
9 @ 50%
7 @ 55%
5 @ 60%
3 @ 65%
Every 1:00 =
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
WOD- For Time
5 Rounds
9 T2B
15 Wallballs (20/14)
Right Into
5 Rounds
9 Power Snatch (75/55)
15 Overhead Squats
Will you be our valentine???
WOD- “Fran” For Time:
21-15-9
Thrusters (95/65)
Pull ups
Recovery- Row/Ski/Bike
15:00 moderate pace
every 3:00 Handstand Walk practice
Tough week of training so far but we’re almost to the weekend! Keep crushing it!
Body Armor - 4RNFT
:30sec Plank hold
50’ Front Rack KB Walk+ 50’ OH Walk (R)
:30sec Plank hold
50’ Front Rack KB Walk+ 50’ OH Walk (L)
WOD- Every 4:00 x 6 Rounds
15 KB Swings (53/36)
50’ Walking Lunge
15/12 Cal Row
Slowest round = score
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik
Strength- every 2:00 x 5 sets
6 Snatch grip DL +
3 Hang Power Snatch +
6 OHS +
3 Squat Snatch
start at 55-60% of 1RM Snatch build based off feel
WOD- 20 min AMRAP
20 Wallballs (20/14)
20 Alt. DB Snatch (50/35)
20 Box Jumps (24/20)
20 DB push press (10ea. arm)
20/15 Cal Row
Only 1 day since the big news that we will be throwing a spring competition and we’ve heard a lottttt of buzz so far!! We’re so happy you all are pumped for this! NOW….. to find those partners!!!
Skill: 4RNFT
Max Strict HSPU
1:30 Row/Ski/Bike
20 Sit Ups
WOD: 4 Rounds for total reps
1:00 Cal Row
1:00 Lateral Burpees
1:00 Deadlifts (225/155)
1:00 Rest
