Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Paleo challenge is in full swing!! Look out for flash challenges to earn yourself an extra point! - we’ll always post them here and social media.
Contact us with any questions.
Strength- Every 2:00 x 7
5 Front Squats
@70% of 1RM
WOD -10 min AMRAP
1-2-3-4- etc… HSPU
30 DU
GOOD BYE 2020!!!!!! Hoping, praying, and wishing for a prosperous 2021… reminder we are closed tomorrow New Years Day (Friday)
Paleo challenge- starts tomorrow!! Don’t forget to log daily points. If you’re still on the fence (don’t know why you would be!) and want to be held accountable, our sheet will still be open for registration through Saturday. Even if you missed the baseline workout you can still participate. Change your lifestyle for the better and FEEL GOOD!
Skill- Alt OTM x 12
Even: 15/12 Cal Row/Ski/Bike
”X” HSPU
WOD- “Ciao 2020” 4RFT
12 SDHP (75/55)
31 Sit ups
20 Box Jump Overs
20 Front Squats
Tomorrow- New Years Eve- 5:15am, 7:00am, 8:00am & 4:30pm classes for the day.
Strength- OTM x 10
1 Power Snatch
build to a heavy single
WOD- 5 RFT
15 Pull ups
12 Lateral Burpees
9 Shoulder 2 OH (135/95)
Tonight 12/29- Paleo baseline make up at 6:30pm
Thursday 12/31- New Years Eve schedule: 5:15am, 7:00am, 8:00am & 4:30pm
Friday 01/01/2021- Closed for New Years Day + Paleo challenge starts. Log your scores on the score sheet we sent out yesterday (if you didn’t get the email let us know asap)
Strength- Alt OTM x 12
Even : 2 Front Squats
Odd: 4 Back Squats
@75-80% 1RM FS
WOD- 4 Rounds Every 5:00
500m Row
25 Squats with a plate (45/25)
Tuesday 12/29- Paleo baseline make up at 6:30pm
Thursday 12/31- New Years Eve schedule: 5:15am, 7:00am, 8:00am & 4:30pm
Friday 01/01/2021- Closed for New Years Day + Paleo challenge starts. Log your scores on the score sheet we sent out yesterday (if you didn’t get the email let us know asap)
Strength- Every 2:00 x 5
5 Power Cleans
Tap & Go - build to a heavy set unbroken!
WOD- 20min AMRAP
5 Power Cleans (185/125)
10 Push ups
15 Box Jumps (24/20)
