Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
This coming Monday - Columbus Day - 8:00am class only
WOD- OTM x 20 mins (4 Rounds)
30 Air Squats
60 DU
20 Alt DB Snatch (50/35)
Max Lateral Burpees (score)
Rest
Body Armor- 4RNFT
25 Banded bicep curls
25 Banded tricep extensions
:20 Side plank ea.
https://www.bestoflongisland.com/voting/#/gallery?group=469511
The voting process has opened up!! Help us to a third year “Best of Long Island” title! You can vote once a day through December 15th. Find us in the Health, Wellness & Beauty category “CrossFit”.
Strength - OTM x 10 mins
2 Power Cleans
Tap & Go
Begin about 55-60% and build
WOD- 15 min AMRAP
5-10-15-20….etc…
T2B
Cal Row
HSPU
Strength Day
Part 1 :
7 x 5 Back Squats
70-75% of 1RM
Part 2 :
Every 90s x 10 sets
Sets 1-5 = 1 Power Snatch + 1 OHS + 1 Snatch
Sets 6-10 = 2 Snatches
Build based off feel
There will be no morning classes today. All evening classes are still on!
Shorts and women’s leggings are in. See a coach to pick up your order! To help the longevity of the new logo on these items it’s highly recommended to hang dry once they’re washed. Try not to put them in the dryer because this is how the logo peels off quickly.
Strength- OTM x 10 mins
2 Hang power cleans
Build based off feel
WOD- 4:00 AMRAP + 2:00 Rest x 4 sets
400m Run
10 Hang Power Cleans (115/85)
Max Lateral Burpees (=score)
Tomorrow - Thursday 09/28 - NO morning classes. All evening classes are still on
We sent out an email with a few important dates (contact us if you didn’t receive it- check you spam folder as well)
Turkey Tourney 2023- Saturday November 4th - grab a partner and hit the sign up sheet in our lobby!! Let us know if you’re looking for a partner we can help you.
WOD- 7RFT
18-16-14-12-10-8-6 Wallballs (20/14)
11-10-9-8-7-6-5 Box Jumps (24/20)
2 Rope Climbs