Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Tomorrow is Halloween! Costumes are highly recommended for class!! Have some fun with it!
Accessory- 3RNFT
:30-:60 sec handstand hold
10 Single arm Suitcase DL ea side
10 Single arm Bent over row ea side
WOD- For Time
20-15-10
Pull ups
10-15-20
Overhead Squats (115/80)
A little 2018 throwback!
Strength- Every 90s x 10 sets
3 Strict Press
@ 80-90%
WOD- 4RFT
25 Sit ups
:30 Sec DeadHang
25 Jumping Lunges
:30 Sec Front Rack Hold (135/95)
Strength- every 90 x 10 sets
2 Squat Cleans + 1 Jerk
increase weight based off feel
WOD- 15:00 AMRAP
Shuttle Sprint
10 DB Hang C&J (R)
10 DB Hang C&J (L)
50 DU
Strength - Every 2:00 x 6 sets
3 Back Squats
Increasing weight based off feel
WOD - For Time
40/30 Cal Row
100 Wall Balls (20/14)
40/30 Cal Row
Midline - 3 RNFT
1:00 Plank
:30 side plank ea. side
30 Flutter Kicks ea. side
WOD - For Time
Every 2:00 x 6 rds
10 Deadlifts (185/125)
10 Bar Facing Burpees
at the 15:00
40 Deadlifts
40 Bar Facing Burpees
Your 2020 CrossFit Games repeat champs