Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Strength- Every 2:00 x 6
4 Clean and Jerks
increasing weight
WOD- For total rounds
5 min AMRAP
12/9 Cal Row
12 Power Cleans (75/55)
-1 min Rest-
5 min AMRAP
12/9 Cal Row
12 KB Swings (53/36)
-1 min Rest-
5 min AMRAP
12/9 Cal Row
12 Burpees
7am class cancelled due to thunderstorms. 8am class is still on
Strength- Deadlifts Every 90s
6 sets of 2 reps
2 sets of 3 reps
@ 70-75% of 1RM
WOD- For Time
3 rounds
12 Hollow Tucks
20 DB Lunges (50/35)
50 DU (75 Singles)
-Rest 3:00-
3 Rounds
12 Hollow Tucks
20 DB Lunges (50/35)
50 DU (75 Singles)
Wishing Coach Kev a very happy birthday!!
Strength- Every 90 x 6 sets
4 Strict press
WOD- For Time
63 Back Squats (115/75)
45 Hang Power Clean
36 Shoulder 2 OH
WOD- Every 2:00 x 10 Rounds
150m/125m Row
7 Burpee Box Jump Overs
We’re on! See you there!
Reminder! No classes this Sunday
Beach WOD at Smith Point - 8am - take the west beach enterance onto the sand. We meet to the right!
WOD- For time
21-15-9
Overhead Squat (95/65)
Burpees
Rest 5 Minutes
21-15-9
Overhead Squats
Burpees