Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Thank you SO much to everyone who came down to kick off the holidays with us this past Saturday night! It was so much fun and the food was absolutely amazing! Shout out to all who brought so many yummy dishes and threw down at some games! We hope you all had a great time!
Strength - Every 2:00
3-3-3-3-3 Front Squats
Build based off feel
WOD - 3:00 AMAP 1:00 Rest x 5 sets
8 Burpees
10 Thrusters (75/55)
12 T2B
We can’t wait to celebrate with you tomorrow evening!!
Saturday 12/03 - normal class schedule - 6pm Holiday Party -BYOB- adults only
Pot-luck google sheet: https://docs.google.com/spreadsheets/d/1QgiQHsCaSFGf2A2LNiKgjxEa46qA_Vnr-qXsJlMoFJI/edit?usp=sharing
Sunday 12/04 - Closed
Body Armor - Alt. OTM x 12 mins
Even: Max L-hang/Tuck hold
Odd: “X” HSPU
WOD - For Time
9-15-21-27
Cal Row
KB Swings
50 DU
Hello December!!
Saturday 12/03 - normal class schedule - 6pm Holiday Party -BYOB- adults only
Pot-luck google sheet: https://docs.google.com/spreadsheets/d/1QgiQHsCaSFGf2A2LNiKgjxEa46qA_Vnr-qXsJlMoFJI/edit?usp=sharing
Sunday 12/04 - Closed
Strength Day:
Part 1- Every 2:00
7x5 Back Squats
70-75% of 1RM
Part 2 - Every 90s x 10 sets
2 Squat Cleans + 1 Jerk
Saturday 12/03 - normal class schedule - 6pm Holiday Party -BYOB- adults only
Pot-luck google sheet: https://docs.google.com/spreadsheets/d/1QgiQHsCaSFGf2A2LNiKgjxEa46qA_Vnr-qXsJlMoFJI/edit?usp=sharing
Sunday 12/04 - Closed
Body Armor: 4RNFT
10 Banded pull aparts ea.
10 Bent over barbell rows
10 Bird dogs ea.
:20 sec ring support hold (mod to :30 plank)
WOD - Alt OTM x 5 RDS (20:00)
Max Burpees
Max Sit Ups
Max Cal Row
Rest
Score = total reps
Saturday 12/3 - All morning classes are still on - Holiday Party at 6:00pm - BOYB - adults only please
Sunday 12/4- Closed
Strength - Every 90s
3-3-3-3-3-3 Deadlifts
Build based off feel
WOD - 10 RFT
2 Deadflits (315/205)
4 BMU (mod to 7 C2B)
8 Box Jump Overs (24/20)