Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Yesterday we sent out an email listing important end of the year holiday dates to mark down. If you did not receive this email please check your spam folder. If it’s not there let us know so we can put you back on our email list.
Thanksgiving day - 8:00am only
WOD- 7RFT
10 T2B
6 Back Squats (185/125)
Body Armor- 4RNFT
10 Seated Wall Angels
10 DB Z Curls
10 Banded pull aparts
:30 sec Dead Hang
Thanksgiving day we will only have one class in the morning at 8:00am! We will be closed for the rest of the day.
WOD 1= For Time
30 Power Cleans (135/95)
5:00 time cap
WOD 2= 5 RFT
5-10-15-20-25 HSPU
10/8 - 20/16 - 30/24 - 40/32 - 50/40 Cal Row
Strength Day
Part 1 = Walking Lunges x 4 Sets
Every 2-3 minutes
10 Barbell Walking lunges
Build based off feel
Part 2 = Power Cleans
OTM x 15 mins
1 Power Clean
Completed at 80-85% of 1RM
Reminder that NEXT Thursday the 23rd we will only have one class in the morning at 8:00am Thanksgiving day.
Strength - Every 2:00 x 4 Rounds
5 Strict Press + 5 Push Press
Build based off feel
WOD- For Time
10-20-30-20-10
Box Jumps (24/20)
T2B
Burpees
We have announced the date for our annual holiday party! Come join us December 9th from 6pm and on to kick off the holiday season! All members and significant others welcome! This will be pot luck style.
We will be closed the following day, Sunday December 10th.
Strength- Every 90s x 5 Sets
2 Power Snatches
Build based off feel
WOD- “Nancy” (Row version)
5RFT
500m Row
15 Overhead Squats (95/65)