Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Tomorrow - Friday Sept 1st- there will still be one last 7am for Fridays until next summer! All other classes will remain the same. Check out our full schedule if you’re unsure.
Monday - Labor Day- Sept 4th - 8:00am Class only
Strength- OTM x 8
2 Hang Power Cleans
Build based off feel
WOD- For Time
800m Run Buy In
5 Rounds
5 Bar MUs (mod to 15 C2B)
5 Power Cleans (155/105)
5 Hang Power Cleans
5 Push Jerks
800m Run Buy Out
Labor Day -Monday Sept 4th - 8:00am class only
Today is the final day to pre-order our new apparel! Message us right away if you have trouble with the sheet
https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing
WOD- 6 RFT
2 Rope Climbs
10 Alt. DB Snatch (50/35)
10 DB Goblet Squats
15/12 Cal Row
Post WOD- 5 RDS
:20 sec KB Farmers Hold
:20 sec KB Front Rack Hold
:20 sec KB OH Hold
1:00 Rest
Don’t forget to pre-order our new apparel by tomorrow! Scroll down for the google sheet link. Contact us if you have trouble accessing the sheet.
Skill - Alt OTM x 12 mins
E: 40 DU
O: 50ft Handstand walk or practice
WOD- 8 RFT
200m Run
3 Wall Walks
10 Front Rack Lunges (75/55)
Labor Day -Monday Sept 4th - 8:00am class only
Pre-order for our new apparel ends this Wednesday! Samples are in the lobby if you are still on the fence. Contact us if you have trouble filling out the google sheet.
https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing
Strength- Every 90s x 8 Sets
3-3-3-3-2-2-2-2 Deadlifts
Begin ~60-65% and build
Tap & Go
WOD- 3:00 AMRAP + 1:00 Rest x 4 sets
9 Sit ups
7 Lateral Burpees
5 Deadlifts (275/185)
Pick up where you left off. Score= total rounds + reps
We are going to extend our additional 7am class for one more Friday after today! Next Friday, Sept 1st, will be the last Friday that has a 7am class until next summer. All other classes are on as usual.
Labor Day -Monday Sept 4th - 8:00am class only
PRE-ORDER BY AUGUST 30th!
https://docs.google.com/spreadsheets/d/1NKVV13WpqAeFUoiaMV8Z-KHhyEVTCnOGRgTLqJ4hqQM/edit?usp=sharing
Contact us if you have trouble filling out the sheet. Please let the entire page load first before typing.
Strength Day
Part 1 - Back Squats
Every 2:00
7x5 @ 70-75% of 1RM
Part 2- Clean & Jerks
Every 90s x 10 Sets
Sets 1-5 = 1 Hang Squat Clean + 2 Front Squats + 3 Jerks
Sets 6-10 = 1 Squat Clean + 2 Jerks
