Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Schedule reminder for this weekend
Saturday 07/15 - morning classes will still be on. Our annual anniversary party will begin at 6:30pm! Pot luck style, byob, and significant others welcome!
Sunday 07/16 - Closed - no classes or open gym
Strength - Every 2:00 x 6 Sets
3 Deadlifts
Build , Tap & Go
WOD- 8 RFT
4 Hang Power Cleans (155/105)
12 Box Jump Overs (24/20)
Today will begin our 7am addition for the months of July and August only !
Strength Day
Part 1 - Back Squats
10 x 3 @ 80-85%
Part 2- Snatch Every 90 x 10 sets
Sets 1-5 = 1 Power Snatch + 1 Snatch
Sets 6-10 = 1 Snatch
Tomorrow will begin our new class addition at 7am for the months of July and August
Skill- 4RNFT
2-3 RING MU (mod to: 6 strict pull ups + 6 dips)
50 ft Handstand walk
Conditioning - For Time
2k Row
1 mile Run
We hope everyone had a very happy and safe 4th of July! Back to our regular schedule for the rest of the week with a 7:00am addition beginning THIS Friday!
Body Armor- 4RNFT
10 Barbell bent over rows
:20 Side plank ea.
10 Alt. back rack reverse lunges
20 Flutter kicks
WOD- 3:00 on + 1:00 off x 4 Sets
50 DU
20 KB Swings (53/36)
Max Burpees
Happy Independence Day! Today there will be one class only at 8am. Enjoy your holiday!
WOD- For Time “1776”
300m Run
24 T2B
24 Box Jumps
24 DB Snatch
24 Push ups
24 Cal Row
24 Air Squats