Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Quarterfinals athletes ! We will be in touch with a projected schedule to complete all workouts when they come out today if you wish to participate !
Strength - Every 2:00 x 5 Sets
3-3-3-3-3 Bench Press
Build based off feel
WOD - 4RFT
20 Cal Row
20 Sit ups
20 Alt. DB Box Step Ups (50/35)(24/20)
Strength - Every 2:00 x 6 Sets
5-5-3-3-1-1 Deadlifts
Build based off feel
WOD - 3 RFT
120-80-40 DU
20-15-10 HSPU
15-10-5 DL (225/155)
We are just two short weeks away from our annual Spring Fling competition! Shirt registration is officially closed. Let’s see those fun team names !!
WOD - Every 7:00 x 4 Rounds
30/24 Cal Row
25 Wallballs (20/14)
15 Pull ups
10 Burpee Box Jumps (24/20)
Wishing our adventurous, fun, supportive and loving Coach Pat a very HAPPY BIRTHDAY!!!
Strength Day
Part 1 = Back Squats
3-3-3-2-2-2-1-1-1
Build to a heavy single or new 1RM
Every 2:00
Part 2 = Push Jerks
3-3-3-2-2-2-1-1-1
Build to a heavy single or new 1RM
Every 90s
WOD - 5 RFT
4 Wall walks (mod: 18 shoulder taps)
6 Bar MU (mod : 10 C2B)
8 Squat Cleans (135/95)
Post WOD Midline - 3 RNFT
1:00 Plank
30 Russian Twists
1:00 Rest