Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
If you need help finding a partner for Spring Fling let us know asap! Register by April 10th to guarantee our annual shirt! You won’t want to miss it!
WOD - Alt. OTM x 5 Rounds (25 mins)
Min 1 = 15/12 Cal Row
Min 2 = 20 Sit ups
Min 3 = 12 Pistols
Min 4 = 12 C2B
Min 5 = Rest
We will be closed this Sunday for Easter.
Strength - Every 2:30 x 4 Sets
5 Overhead Squats
Build based off feel
WOD - 2:00 AMRAP 2:00 Rest x 4 Sets
15-12-9-6 Power Cleans
12 Burpees
Weights = 135/95 - 155/105 - 165/115 - 185-125
Score = Total Reps
Reminder to register for the Spring Fling by April 10th to guarantee your annual shirt! If you need help finding a partner let us know so we can put teams together asap! Also for teams who already registered please mark if you’d like your accts charged.
WOD - 11 min AMRAP
10 Alt. DB Snatch (50/35)
30 DUs
Post WOD Body Armor - 4 RNFT
1:00 Plank
10-12 Kneeling DB Press ea. arm
:30 Wall Sit
12 Seated Banded Rows
Strength Day
Part 1: Back Squats
Every 2:30
6 x 6 @65-70%
Part 2: Snatch
Every 90s x 10 Sets
Sets 1-5 = 2 Snatches
Sets 6-10 = 1 Snatch
Don’t forget to register by April 10th!!
Easter Sunday 04/09 we will be closed
Strength - Every 90 x 8 sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 6RFT
15/12 Cal Row
10 Box Jumps (24/20)
5 Clean & Jerks (155/105)
