Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We are still waiting on the 2024 “Best on Long Island” results!! I know many of you saw a post on social media we were tagged in, but that was last years result. They just recently decided to showcase past winners in the fitness category.
We will of course keep everyone updated if we won!
WOD- OTM x 40 mins
Min 1 = 12 Standing DB Skull Crushers
Min 2 = 10 Burpee Box Jump (24/20)
Min 3 = 50ft DB FR Walking Lunge
Min 4 = Max Cal Row/Ski/Bike (=Score)
Min 5 = Rest
Strength - Every 90s x 8 Sets
2-2-2-2-1-1-1-1 Hang Power Snatch
Build to a heavy single
WOD- 5 RFT
12 Hang P Snatch (75/55)
8 Overhead Squats
12 Push Ups
Monday 01/15, MLK Jr. Day, we will be running a normal schedule.
Strength - Every 2:00 x 6 Sets
3-3-2-2-1-1 Deadlifts
Build to a heavy single
WOD - 10 RFT
5 Deadlifts (225/155)
10 Wallballs (20/14)
20 DU
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