Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Please take note that next Thursday we unfortunately have to remain closed for the morning classes. We’re sorry for any inconvenience!
Strength Day
Part 1 = Back Squats
6x6 @ 65-70% of 1 RM
Every 2:30
Part 2 = Jerks
2-2-2-1-1-1 From the rack, Every 90s
Begin 60-65% and build
Part 3 = Cleans
2-2-2-1-1-1 Every 90s
Begin 70-75% and build
We have a few extra of the new hooded long sleeve shirts. 1 left in sizes small, medium, large, and extra large. See a coach or message us to claim!
Skill- Alt OTM x 10 mins
Even : 15/12 Cal Row
Odd : 2-3 Ring MU
WOD - 6 RFT
2 Rope Climbs
10 KB Swings (53/36)
10 KB Goblet Squats
1:00 Rest
WOD- 5RFT
400m Run
20 Push Ups
20 Box Jump Overs (24/20)
Post WOD - Every 5:00 x 3
200m double KB walk
Switch position every 50m
Strength - Every 2:30 x 5 Sets
2 Power Snatch + 1 Sq. Snatch + 2 Overhead Squats
Begin at about 60% of 1RM Snatch and build based off feel.
WOD- 8 RFT
12 Sit ups
6 Alt. DB Snatch (50/35)
2 Wall Walks
Long sleeve shirts are IN and ready for pick up starting this afternoon. See a coach to pick up your order. We are will waiting for the shorts/legging order to come in.
Strength- Every 2:00 x 5
5 Deadlifts
Build based off feel, start about 65-70%
WOD- 3 RFT
100 DUs (150 singles)
25 Wallballs
Rd 1: 30 Pull ups
Rd 2: 20 C2B
Rd 3: 10 BMU