Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Shout out to Amie with a BIG congratulations on graduating with her PHD this past weekend !! We’re super excited for you!!
Reminder that this Sunday 12/24 there will only be an 8am class and no open gym. We will be closed Monday for Christmas.
WOD- 5RFT
20 Alt. DB Box Step Ups (50/35)
50 DU
20 DB S2OH
Post WOD Midline - 12 min Time Cap
2:00 L-Hang / 4:00 Tuck Hold
Every drop 15 Sit Ups
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean
Build to a heavy complex
WOD - 3:00 On + 1:00 Rest x 5 Sets
10 Lateral Burpees
6 Power Cleans (155/105)
Max Cal Row (score)
Strength - Every 2:30 x 4 sets
5 Strict Press + 5 Push Press
Unbroken sets , build based off feel
WOD- 4 RFT
24 Wallballs (20/14)
18 T2B
12 Box Jumps (24/20)
All classes will be on this week through Saturday. On Sunday for Xmas eve we will only be open for the 8am class. There will be no open gym this weekend. Monday Xmas day we will be closed and resume a regular schedule on Tuesday.
Strength- OTM x 10 mins
3 Deadlifts
Maintain 65-75% unbroken sets
WOD- 15 min AMRAP
10 Push ups
10 Alt. DB Snatch (50/35)
10 Pull ups
Reminder for the holidays :
Xmas Eve - Sunday 12/24 - 8am only - no open gym
Xmas Day - Monday 12/25 - Closed
Tuesday 12/26 - all classes on
Photos from our fun photo booth at the holiday party are posted on our Facebook page! Check them out and give yourself a tag!
Strength Day
Part 1 - Split Squats
Every 2:30 x 6 Sets
8 Split Squats ea. leg
Part 2 - Push/Pull
Every 3:00 x 5 sets
8-12 Bench Press (Goal weight M:Bodyweight W:75% Bodyweight) +
8-12 Strict Pull ups