Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Strength- Every 2:00 x 5 Sets
3 Deadlifts
Build to a heavy set- start about 70% of 1RM
WOD- 5:00 AMRAP + 5:00 Rest x 3
AMRAP 1
50 Wallball Buy in
12 Deadlifts (185/135)
12 Lateral Burpees
AMRAP 2
35 Wallball Buy in
9 Deadlifts (225/155)
9 Lateral Burpees
AMRAP 3
20 Wallball Buy in
6 Deadlifts (275/185)
6 Lateral Burpees
NEW Oly class - tonight is your first class! Begins at 7:15pm
Body Armor- 4RNFT
10 Bird Dogs ea. side
8 Strict Pull ups
6 Strict Press
WOD- 18 min AMRAP
20/15 Cal Row
12 T2B
15 Push Press (95/65)
Strength- Every 2:00 x 5
1 Power Snatch + 2 Overhead Squats
Build to a heavy complex
WOD- 5RFT
7 Power Snatches (115/85)
14 Box Jump Overs (24/20)
“Experienced” Oly class- first continued class is tonight at 6:30pm
”New” Oly class- we still have 4 spots open! Contact us to reserve your spot. First class starts this coming Tuesday at 7:15pm
WOD- 10 RFT
3 Ring Muscle ups
6 Front Squats (165/105)
9/6 Cal Row
We have 4 spots still open for our NEW Oly class that will meet Tuesdays at 7:15pm beginning 5/11
This is completely separate from our on going “experienced” Oly group that will still meet on Fridays at 6:30pm
Contact us with any questions or to reserve your spot!
Body Armor- 4RNFT
10 Single Leg RDLs
15 Weighted Sit ups
10 Bent Over Barbell Rows
WOD- 16:00 AMRAP
10 Double DB or KB Box Step Overs (50/35(53/36)
100m Farmers Carry
200m Run
0:30sec L-Hang or Tuck Hold
