Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder- this Monday - Labor Day- 1 class only at 8:00am.
We will be closed for the remainder of the day!
Strength- Every 90s x 6 sets
2 Deadlifts
Build based off feel
WOD -For total rounds
10 min AMRAP
200m Run
9 HSPU
Rest 5:00
10 min AMRAP
200m Run
9 Deadlifts (275/185)
Monday- 8am class only
If you have a weighted vest you’d like to use for today’s WOD bring it down!
Strength- Every 3:00 x 6 Sets
6 Back Squats
70%-75% of 1 RM
HERO WOD “Brenton”- 5RFT
100ft Bear Crawl
100ft Broad Jumps
-every 5 jumps preform 3 burpees
(Vest 20/14)
Um… where did August go?! If anyone knows please tell me, thanks.
Strength- OTM x 8 mins
2-2-2-2-1-1-1-1
Power Cleans
build based off feel
WOD- For Time
500m/400m Row
15 Unbroken Power Clean & Jerks (115/85)
500m/400m Row
12 Unbroken Power Clean & Jerks
500m/400m Row
9 Unbroken Power Clean & Jerks
500m/400m Row
IF you have to break on the barbell there is a penalty before continuing your reps 250m/200m Row
Reminder this coming Monday 09/06 we will only have 1 class at 8:00am! No other classes for the remainder of the day
Strength- Every 2:00 x 5
5 Front Squats
70-80% of 1RM
WOD- For Time
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
T2B
Lateral Burpees
Thanks to everyone who came down to our beach WOD yesterday! Hoping to sneak a couple more in before fall hits!
Conditioning - rest 90s after each set
600m Run -mod pace
200m Run - fast pace
400m Run - mod pace
200m Run - fast pace
200m Run - fast pace
WOD - 20 min AMRAP
2 Ring MU (mod to 5 ring dips)
4 Power Snatches (135/95)
8 Box Jump Overs (24/20)
On the 0:00 - 5:00 - 10:00 - 15:00
500m/400m Row
