Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”- George Lorimer
Strength- every 90s x 7 sets (Max Thrusters until the :30 then rest for a minute and change weight)
0:00- 115/85
1:30- 135/95
3:00, 4:30 & 6:00 - 155/105
7:30- 135/95
9:00- 115/85
WOD- 2RFT
20 Push Press (115/85)
30 Single DB Box Step Ups (50/35)
40 Burpees
50/35 Cal Row
Strength- Every 2:00 x 5
5 Deadlifts (70-80% of 1RM)
WOD- 13 min AMRAP
-1,000m Row Buy-in-
5 Deadlifts (245/165)
15 Sit ups
25 DU
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
