Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
There is still a 7:00 am class today , Tuesday the 30th.
Jan 31st through the 15th there will be no 7:00am classes.
Strength - Every 2:00 x 7 Sets
1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
Build based off feel
WOD- 5 RFT
Buy in = 150 DU
20 DB Box Step Ups (50/35)(24/20)
3 Wallwalks
Buy Out = 150 DU
Reminder that this Wednesday the 31st through Feb 15th there will be no 7:00am classes. All other classes will be on.
Body Armor - 4RNFT
10 single leg glute bridges ea.
12 Goodmornings
:20 Side plank ea.
20 Banded bicep curls
WOD- 9RFT
6 Deadlifts (185/135 - 225/155 - 275/185)
9 T2B
12 Wallballs (20/14)
Change DL weights every 3 rounds
We are going to extend our Open shirt order one more day!! Please have your size in by this evening or contact us with your info!
Strength Day
Part 1 = Every 2mins
7x5 Back squat
@ 70% of 1 RM
Part 2 = Every 90sec x 12 sets
Sets 1-4 = 2 clean and jerks
Sets 5-8 = 2 cleans 1 jerk
Sets 9-12 = 1 clean and jerk
build based off feel
Today is the final day to have your shirt sizes in for the Open!
Contact us if you have trouble with the google sheet !
Body Armor- OTM x 16
10 DB Rows ea side
12 DB pull overs
20 Barbell high pulls
1:00 Rest
WOD- 2RFT
20 HSPU
30 Cal Row
40 Sit ups
Time is running out to secure your annual open shirt !!! Contact us if you have trouble filling out the google sheet, please let the entire page load first before typing
If you did not receive the email we sent out yesterday please let us know so we can put you back on our list !
From Jan. 31st through Feb. 15th there will be no 7am classes.
WOD- 5 RFT
21/18 Cal Row
12 DB Goblet Lunges (50/35)
12 DB Hang Snatch
2 Rope Climbs