Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
A couple reminders!
Tomorrow- Columbus Day- normal schedule.
Saturday 10/17 is our 2nd annual 5k run at the gym! This will be the only “class” of the day. Doors at 8:30am start at 9:00am 🏃♀️ 🏃 (rain date Sunday 10/18)
Midline- 3RNFT
:30 Hollow Hold
:30 Handstand hold
10 Bird Dogs ea. side
WOD- Columbus Day- 10 RFT
1 Power Clean (155/105)
4 Push Jerks
9 Lateral Burpees
2(0) Double Unders
This Monday for Columbus Day we are running a normal schedule
Saturday 10/17 we will be hosting our 2nd annual 5K Run! 9am start- doors at 8:30am Rain date Sunday 10/18
WOD- For Time
200/160 Cal Row
Every 3:00
5 Power Snatches (135/95)
5 Overhead Squats
Cap 30:00
Strength- Every 2:00 Back Squats
5-5-5-3-3-3-1-1-1
increase based off feel
start about 60% of 1RM
WOD- 20 min AMRAP
10 Box Jumps (24/20)
15 Burpees
20 Single Arm DB Thruster (50/35)
400m Run
Body Armor : 3 RNFT
1:00 Front Rack Barbell Hold
1:00 Plank Hold
1:00 Rest
WOD- For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
20-18-16-14-12-10-8-6-4-2
Cal Row
Body Armor - 2 Rounds (3:00 rest between sets) with 2 KBs =
50m Front Rack (L) + Farmers Carry (R)
50m Overhead Carry (L) Farmers Carry (R) - at green box turn around
50m Front Rack (R) + Farmers Carry (L)
50m Overhead Carry (R) Farmers Carry (L)
WOD - 3 RFT
800m Run
50 KB Swings (53/36)
50 Sit ups
