Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Body Armor - OTM x 12 mins
Min 1= 50ft. Handstand Walk (:40 practice/holds)
Min 2= :20 Side Plank ea
Min 3= 20 Hollow Tucks
WOD- 4:00 AMRAP + 4:00 Rest x 3 Sets
Set 1 = 21 Cal Row + 15 Lateral Burpees over rower + Max Pull ups
Set 2 = 15 Cal Row + 15 Lateral Burpees + Max C2B
Set 3= 9 Cal Row + 15 Lateral Burpees + Max BMU
As we head into our winter months if you are ever unsure of a closure please check here on our main website post or our Instagram page/story.
Strength Day
Part 1 = Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 = Every 90s x 10 sets
2-2-2-2-2-1-1-1-1-1 Split Jerks
Build to a heavy single or new 1RM
WOD- 5 RFT
18 Wallballs (20/14)
12 T2B
6 Squat Snatch (135/95)
Body Amror - OTM x 12 mins
Min 1= :40 Front Rack Hold (135/95)
Min 2= 8-12 Deficit Push ups (45/25)
Min 3= :40 Medball Plank
Strength - Every 90s x 8 Sets
1 Deadlift + 1 Power Clean + 1 Hang Power Clean
Unbroken sets, build based off feel
WOD- 6RFT
1-3-6-9-15-21 Burpee Pull ups
50 DU
We hope everyone had a great holiday weekend! We will be running ALL classes today, Tuesday January 2nd.
Here’s to a new year of goals inside and out of the gym! We’ll always be here for you all and we’re excited for another great year.
Alt OTM x 7 RDS
Min 1= 15/12 Cal Row/Ski/Bike
Min 2= 10 HSPU
Min 3= 12 Alt DB Snatch (50/35)
Min 4= 6 Stationary OH DB Lunges ea side