Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder no morning classes today- evening classes are still on!
Body Armor- 6 Rounds Tabata Style
Flutter Kicks
Hollow Tucks
Side Plank L
Side Plank R
Regular Plank
WOD- For Time 50-40-30-20-10
Front rack reverse lunges (45/35) *step backwards*
Sit upS
Cal Row
*35min cap*
Strength - Every 2:00 x 5 sets
3 Deadlifts @ 75-80% of 1RM
WOD- 5RFT
9 Push Jerks (95/65)
12 Hang Power Cleans
15 Deadlifts
45 DU
-REST 1:00 between rounds-
Reminder no morning classes today. All evening classes will still be on!
Strength- Every 90s x 6 sets
3-3-3-3-3-3 Strict Press
Build based off feel
WOD- 3 RFT (each round the reps decrease)
45-30-15 Wallballs (20/14)
30-20-10 T2B
15-10-5 Burpee Box Jumps (30/24)
Body armor - 5RNFT
1 Rope climb
:30 L-sit or :45 Tuck hold
:30 Handstand hold
WOD- 20 min AMRAP
2 Rounds “Nate”
250m Row
“Nate” 1 Round = 2 Ring MU + 4 HSPU + 8 KB Swings (70/53)
Strength- Every 90s x 8 Sets
3-3-3-3-2-2-2-2 Power Snatch
build based of feel
WOD- Alt OTM x 30
Even: Max Cal Row
Odd: Max Burpees