Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder this Saturday is our 2nd annual 5k Run! Doors at 8:30am with a 9:00am start (please be here the latest 8:45am to review the course and prep to run) Rain date- stay tuned, projected rain for Saturday in the forecast right now but this always changes, we will make a final decision by Thursday night.
Strength- Every 2:00 x 7 sets
3 Overhead Squats
build based off feel
WOD- “Nancy” 5RFT
400m Run
15 OHS (95/65)
Reminder this Saturday is our 2nd annual 5k Run! Doors at 8:30am with a 9:00am start (please be here the latest 8:45am to review the course and prep to run) Rain date- stay tuned, projected rain for Saturday in the forecast right now but this always changes, we will make a final decision by Thursday night.
Strength- OTM x10
2 Power Snatches
increasing weight based off feel
WOD- 17 min AMRAP
1,000m Row buy in
Right into as many rounds as possible of:
21 Wallballs (20/14)
15 T2B
9 Burpees
WOD- Modified “Damn Diane”
3RFT
15 DL (225/155)
15 Handstand Push ups
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
