Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
HAPPY BIRTHDAY to co-owner Coach Pat!!
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - For Time
4 Rounds
12 SDHP (75/55)
10 Box Jump Overs (24/20)
200m Run
-INTO -
4 Rounds
12 Pull ups
10 Box Jumps Overs
200m Run
Strength - Every 3:00 x 4 Sets
Set 1= 9 Tap & Go Power Cleans
Set 2= 6 Tap & Go Power Cleans
Set 3= 3 Tap & Go Power Cleans
Set 4= Max Reps Tap & Go Power Cleans (@ 80% of the set #3 weight)
Build for sets 1-3
WOD - For Time
50 Thrusters (45/35)
50 Sit ups
50 Burpees
50 Sit ups
50 Thrusters
Today is the last day to guarantee our annual shirt for the Spring Fling competition! Contact us if you still need to register.
Skill - Every 2:00 x 5 Rds
1 Legless Rope Climb or 2-3 Rope Climbs
Mod to: 10 Ring Rows + 3 Rope Stand-ups ea. round
WOD - 5RFT
24 DU
12/9 Cal Row
6 Ring Dips
3 Deadlifts (275/185)
1:00 Rest
We will be closed this Sunday for Easter, enjoy your weekend!
Spring Fling registration for shirt cut off is this Monday 04/10! If you need help finding a partner let us know asap!
Strength Day
Part 1- Back Squats
Every 2:00
7 x 5 @ 70-75%
Part 2 - Clean & Jerk
Every 90s x 10 Sets
Sets 1-3 = 2 Clean & Jerks
Sets 4 & 5 = 1 Clean & Jerk
Sets 6-10 = 1 Clean
Reminder - we will be closed this Sunday for Easter. Enjoy your holiday weekend!
Strength - Every 90
3-3-3-2-2-2-1-1-1 Hang Power Snatch
Build based off feel
WOD - For Time
30-25-20-15-10 Box Jump Overs (24/20)
1-2-3-4-5 Wall Walks
