Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Normal schedule today for Columbus Day. All classes are on!
Dont forget to vote!! www.bestoflongisland.com we are under the “Health, wellness & beauty” category there is a subcategory “CrossFit” - you can vote once per day!!!
Body Armor- 30-20-10
Banded good mornings
Alt. Reverse lunges stationary
Sit ups
WOD- For Time
100/80 Cal Row
50 DB Hang Snatches (50/35) switch every 5
30 Burpees
-into-
6 sets of 20 ft. single arm DB OH lunge
switch arms every set
WOD- For total reps
6:00 AMRAP- Max “DT”
12 Deadlifts (115/85)
9 Hang Power Cleans
6 Push Jerks
6:00 Rest
6:00 AMRAP - Max “Cindy”
5 Pull ups
10 Push ups
15 Squats
6:00 Rest
6:00 AMRAP
Buy in: 1 round DT + 1 round Cindy
Max Cal Row with time remaining
Don’t forget to write in your Turkey Tourney teams and shirt sizes within the next two weeks! It’s coming up so fast!!
WOD- For Time
21-15-9
KB Swings (70/53)
Burpees
21-15-9
400m Run
Burpees
Post WOD Midline-
50 Flutter Kicks
40 Sit ups
:30 Plank
20 Hollow Rocks
10 V-ups
-200m Run after each movement
Turkey tourney registration date deadline : by October 22nd
Please write in your T-shirt size to the right of your team line if you haven’t already! Shirts are unisex sizing.
Strength- Every 2:30 x 5
5-5-5-5-5 Back Squats
build based off feel
PARTNER WOD- 20 min AMRAP
Partner 1: Max Cal Row
Partner 2: 1 round of
20 Box Jumps (24/20) + Farmers Carry (50s/35s)
Once round is completed switch with your partner
Score = total Cals
VOTE VOTE VOTE!!! - now through December 15th you can vote to help us achieve the Best of Long Island title!!
Go to www.bestoflongisland.com scroll down to the Health, wellness & beauty category. We are in the subcategory of “CrossFit”
You can vote once per day!!
WOD- For Time
300 DU (450 singles)
2 Mile Run
100 T2B
PARTITION AS NEEDED
You can break up the reps/distance how ever you’d like to complete the totals
