Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Just a friendly reminder now that it is consistently warmer to stay hydrated!! (Recommended to drink each day 1/2 your body weight in oz of water)
WOD- Every 3:00 x 10 Sets
500m/400m Row
Even sets - Max Burpees
Odd sets - Max T2B
Score= Total Burpees + T2B
Strength- Every
3-3-3-2-2-2-1-1-1 Power Snatch
Build based off feel
WOD- 15 min AMRAP
30 Sit ups
10 Power Snatch (75/55)
30 Box Jump Overs (24/20)
Body Armor- 4RNFT
12 DB Floor Press
10 DB Bent Over Rows ea.
:30 Handstand Hold
1:00 Plank
WOD- 5RFT
400m Run (500m/400m Row if rain)
20 KB Swings (53/36)
2 Rope Climbs
Strength- Every 2:00
6x6 Back Squat @ 70-75% of 1RM
WOD- 5:00 on 2:00 off x 4
3 Ring MU (9 Dips)
6 Squat Cleans (135/95)
9 Burpees
Pick up where you left off
Score= total rounds
