Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
NEXT Saturday December 9th is our annual holiday party! Come join us and kick off the holidays at 6pm! This is pot luck style.
Sunday December 10th we will be closed.
Skill - Alt. OTM x 10 mins
Even : 50 ft Handstand walk (:30 practice/hold)
Odd : 30 Russian Twist
WOD- For Time
5 RDS
12 Wallballs (20/14)
12/9 Cal Row
4 Ring MU
REST 5:00
5 RDS
4 Bar MU
12/9 Cal Row
12 Wallballs
Strength - Every 2:00 x 6
3-3-3-3-3-3 Deadlifts
Tap & go
Double over hand only - build
WOD- 12 min AMRAP
2-4-6-8-10- etc…
T2B
Deadlifts (185/135)
Box Jumps (24/20)
WOD - 5 RFT
50 DUs
15 Push Ups
5-4-3-2-1 Rope Climbs
Post WOD Midline - 4RNFT
:30 Side Plank Ea.
25 Hollow Tucks
Rest as needed between sets
Annual holiday party! - Saturday December 9th - pot luck , byob, significant others welcome, adults only
Sunday - December 10th - Closed
Strength - OTM x 10
1 Squat Clean Thruster
Build to a heavy single
WOD- For Time
200m Row
5 Lateral Burpees
5 Thrusters (155/105)
300m Row
7 Lateral Burpees
7 Thrusters (135/95)
400m Row
9 Lateral Burpees
9 Thrusters (115/85)
500m Row
11 Lateral Burpees
11 Thrusters (95/65)
We hope you all had a great Thanksgiving day ! Back to our normal schedule today and for the remainder of the weekend, all classes will be on .
Strength Day
Part 1 = Back Squats
7 x 5 @ 70-75% of 1 RM
Part 2 = 5 Rounds
Every 3:00
6-8 Bench Press + 8-12 Strict Pull ups