Thursday 12/16
Body armor- 4RNFT
10 Bent over barbell rows
10 Palof press each side
:30 def handstand hold
WOD- 10 RFT
10 Sit Ups
20 Push Ups
30 Squats
40 DUs
Wednesday 12/15
Last day to vote for us on the best of Long Island site! Please cast one last vote! (bestoflongisland.com)
Strength- every 90s
3-3-3-2-2-1-1 Power Cleans
build based off feel
WOD- 16min AMRAP
4 Wall walks
8 Power Cleans (135/95)
12 T2B
Tuesday 12/14
Holiday photos are posted on our Facebook page! Check them out and tag yourselves!
Strength- Every 2:00 x 5 sets
3-3-3-3-3 Back Squats
build based off feel
WOD- For Time (partition as needed)
60 Alt. DB Snatches (50/35)
2,000m Row
100 Wallballs (20/14)
Monday 12/13
Thank you to everyone who came down to celebrate the holidays with us Saturday night! SO MUCH FUN!!!
We truly have the best community around!!
Also, don’t forget to vote for us on the Bethpage Best of Long Island site!!! We have until the 15th to keep voting!!! Find us in the
Strength- Every 90s
3-3-3-2-2-2-1-1-1
Push Jerks - build based off feel
WOD- 10min AMRAP
1 Burpee Box Jump (24/20)
1 Push Jerk (115/85)
2 Burpee Box Jumps
2 Push Jerks
3 BBJ
3 PJ…etc
Friday 12/10
TOMORROW! Our annual holiday party begins at 7pm. Bring any dish, byob, and significant others welcome! See you then!!
Sunday - Closed.
Strength- Every 2:00 x 6 sets
3 Deadlifts
build based off feel
WOD- For Time
21-15-9
Deadlifts (225/155)
Bar Facing Burpees