Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Today is the annual lifeguard tournament down at Smith Point beach! Coaches Pat and Esek will be competing against lifeguards from all over the Island!
We also just found out that the opening ceremonies may begin earlier than we thought with a 9:30am projected start time!
Strength- Every 90s x 8 Sets
Deadlifts 3-3-3-3-2-2-2-2
Build to a heavy double tap & go
WOD- For Time
250/225 Cal Row
Every 3:00 = 15 Push ups + 15 Sit ups
Strength Day
Part 1 = Back Squats
Every 2:00
8 x 4 @ 75-80% of 1 RM
Part 2 = Clean & Jerk
Every 90s x 10 Sets
2 Cleans + 1 Jerk
Build based off feel
This Monday July 31st is the annual Long Island Lifeguard Championships right here at Smith Point beach. Come down and watch the best lifeguards on Long Island compete against each other for the title! Opening ceremonies at 10am. Coaches Pat and Esek will be competing!
Body Armor- 4RNFT
10 Paloff Press ea side
:30 Handstand hold or HS Walk practice
10 Single leg glute bridges
16 Gorilla rows
WOD- 4RFT
400m Run
25 Alt. DB Snatch (50/35)
WOD- 12 min AMRAP
40 DU
20 Sit ups
10 Pull ups
Post WOD- KB Walks 3 Rounds
50m (L) Front Rack + (R) Farmers Hold
50m (L) Overhead + (R) Farmers Hold
50m (R) Front Rack + (L) Farmers Hold
50m (R) Overhead + (L) Farmers Hold
Strength- Every 90s x 8 sets
1 Power Clean + 2 Hang Power Cleans
Build to a heavy complex
WOD- For Time
800m Run
20 Power Cleans (115/85)
20 Lateral Burpees
400m Run
15 Power Cleans (135/95)
15 Lateral Burpees
200m Run
10 Power Cleans (155/105)
10 Lateral Burpees