Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Sunday - Mother’s Day - 05/12 8:00am class only. No open gym
WOD - OTM x 30 mins
Min 1 = :25 Dbl KB Front Rack Hold + :25 Overhead Hold
Min 2 = 12 KB Goblet Squats
Min 3 = 12 T2B
Min 4 = Max Burpee Box Jump Overs (24/20)
Min 5 = Rest
Strength - Every 3:00 x 4 Rds
12 DB Bench Press -right into-
Max Strict Pull-ups
WOD - 3RFT
30 Cal Row
5 Ring MU (Mod: 15 Ring/Box Dips)
Strength - Every 90s x 8 Sets
4 x 3 Power Cleans @ 80% of 1RM
4 x 2 Power Cleans @ 85% of 1RM
WOD - 6 RFT
RDS 1-3 =
200m Run
50ft Handstand Walk
25 Sit ups
RDS 4-6 =
200m Run
100ft Walking Lunge
25 Sit ups
Body Armor - OTM x 12 mins
Min 1 = 12 Barbell good mornings
Min 2 = :20 Side plank ea. side
Min 3 = 15 Seated banded rows
Min 4 = 20 Standing plate rises
WOD - For Time
50 Power Snatches (115/85)
Every 90s = 8 Lateral Burpees
Next Sunday - Mother’s Day - 8:00am class only , there will be no open gym.
Strength Day
Part 1 - Back Squats
8 x 4 @ 75-80% of 1RM
Every 2:00
Part 2 - Snatch Technique
Every set 90s
3-3-3-3-3 Snatch Deadlift
2-2-2-2-2-2 Snatch