Monday 05/16

Amazing job to all who participated in the 5k down at shorefront park this past Saturday! We had a few members podium as well in their age groups! Ann K 1st (60-64) Abby aka LilChief 1st (15-19) Pat Scribs 3rd (30-34) Carson 3rd (25-29)

Strength- Every 2:30 x 6 sets

  • 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

  • Build based off feel to a heavy complex

WOD- For Time

  • 60 DL (155/105)

  • 45 HPC

  • 30 PJ

Friday 05/13

REMINDER- Tomorrow (Saturday) classes have been pushed to Sunday and there will be no open gym.

The 5k down at shorefront park is tomorrow! Those who are running we will try to meet before the race to get a group pic! (On our Instagram story well put up where we are). You can still register to race the day of! Cut off for bibs (if you want an official time) is at 8:30am. Race starts at 9am.

Body Armor- 4RNFT

  • 20 Gorilla Rows

  • 15 Glute Bridges

  • 10 Paloff Press

  • 1:00 Plank

WOD- For Time

Buy in: 1,000m Row

4 Rounds:

  • 30 Push Ups

  • 30 Sit ups

  • 10 Power Cleans (185/125)

Buy Out: 1,000m Row

Wednesday 05/11

This Saturday we will be participating in the 5k down at Patchogue’s shorefront park. Find info here ( https://runsignup.com/Race/NY/Patchogue/5KRunWalkToEndAddiction )
- classes have been pushed to Sunday (8am WBC & 9am) there will be no open gym

Strength- Every 2:00 x 5 sets

  • 3 Front Squats

  • build based off feel

WOD- 3:00 ON 3:00 OFF X 4

  • 25 Lateral Burpees

  • Max Front Squats (155/105)(135/95)(115/85)(95/65)

    Score= Total FS