Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
This warm-ish weather has been such a tease! Can’t wait to get that garage door open again and wod outside! Who else is feeling this too!?
Body Armor- 4RNFT
100ft Single Arm KB Farmers carry (L & R)
15 Cal Row
:20 L-Hang (:40 Tuck hold)
WOD- For Time
1,500m Row
100 DU
40 Burpees
100 DU
1,500m Row
Teams have been hitting the sign up sheet for the Spring Fling! Have you found a partner yet? We can help if you can’t find one! Don’t forget to write down your shirt order too! Ladies you have a choice between a regular T or a Tank!! Both items are triblend
Strength- Every 90 x 8 sets
3 Power Cleans + 3 Push Jerks
WOD- 7 min AMRAP
3 Clean & Jerks (135/95) + 3 T2B
6 C&J + 6 T2B
9, 9
etc…
Strength- OTM x 10
Pausing 1 + 1/4 Back Squat
45-50-55-60-65%
WOD- 5 Rounds for total reps
1 min max Wallballs (20/14)
1 min max DB Snatch (50/35)
1 min max Cal Row
1 min Rest
Happy Friday and happy birthday to Coach Pat’s mom, Peggy!!! Today’s wod is packed full of all her favorite movements!
WOD- OTM x 5 Rounds (for total reps)
Min 1= Max KB Swings (53/36)
Min 2= Max Pistols
Min 3= Max HSPU
Min 4= Rest
Post WOD Strength- every 3:00 x 4 rounds
Max Strict Press
Max Strict Pull Ups
Body Armor- 40sec on 20sec off x 4 rounds
min 1= Sit ups
min 2= Row/Ski/Bike
min 3= Barbell rows
WOD- alt OTM x 16 mins
Even: 12/9 Cal Row
Odd: “X” OHS - build weight
