Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We will be running a normal schedule during this holiday weekend. All classes will be on as usual.
Have a happy and safe 4th of July!
Strength - Every 2:00 x 7 Sets
3 Back Squats
Build based off feel
WOD - 3:00on 3:00off x 3 Rounds
10 Single Arm DB Devils Press (5 ea.)
15 Wallballs (20/14)
Max Cal Row
Score= total cals
“Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.“
Hero WOD “Danny” - 20 min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pull ups
Sunday 4th of July- we are still on for our 8am class!
Body Armor- 3RNFT
100 ft Weighted Bear Crawl
100 m Farmers Carry
WOD- 15 min AMRAP
30 DU
15/12 Cal Row
10-20-30-etc.. Sit ups
Tonight is the 4th and final combine lifting class for the summer. 7:15pm
Its HOT!!! Listen to your body and remember to keep hydrated throughout the entire day!!! The more you’re hydrated before you hit the workout the better you’ll feel.
Strength- Every 2:00 x 7 Sets
3 Front Squats
build to a heavy set of 3
WOD- 13 min AMRAP
200m Run
9 HSPU
6 Front Squats (175/115)
Wishing our one and only John Bracchi a very happy birthday!!! Thank you for all that you do for this community!!
Strength- Every 90s x 4 sets
1 Power Clean + 2 Thrusters
build based off feel
WOD- 2 RFT
1,000m Row
15 Bar MU
20 Thrusters (115/85)
