Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
One class only today - 8:00am
Hero WOD “Glen” - Partner Style
2 RFT
30 C & J (135/95)
800m Run
10 Rope Climbs
800m Run
100 Burpees
Tomorrow - Friday 07/05 - 7:00am class addition begins to all Fridays for the months of July & August
Tomorrow - 4th of July - 8:00am class only
Friday - 7:00am class added to Fridays through July & August
WOD - 15 min AMRAP
15 KB Swings (53/36)
15 Box Jumps (24/20)
15 T2B
Midline - :40 on + :20 off x 4 RDS
Plank Hold
Flutter Kicks
Double KB Front Rack Hold
Today is the last day to pre-order our new shirts. If you have trouble with the google sheet please email or DM us right away with your sizes.
Strength - Every 2:00
3-3-3-3-3 Deadlifts
Build to a heavy set , unbroken
WOD - For Time
200m Row
12 Push Ups
10 - - - 1 Deadlifts (225/155)
Nineteen members of the Granite Mountain Hotshots lost their lives on June 30th, 2013 while fighting a fire in Yarnell, Arizona. The Yarnell Hill Fire, ignited by lightning on June 28, 2013, overran and killed the 19 firefighters resulting in the deadliest wildfire ever in Arizona. Today we do this workout in their memory. June 30th was the date (6 rounds/30 Air Squats), 19 men were lost (19 Power Cleans), 7:40pm (7 Pull-Ups / 400m Run).
“HOTSHOTS 19” - 6RFT
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull ups
400m Run
THIS WEEK
Tuesday - last day to place your pre-order for our new shirts!
Thursday - 4th of July - 8am class only
Friday - 7:00am class added to Fridays for the months of July and August
HAPPY BIRTHDAY to coach “John” aka Bracchi!
If you have trouble with our google sheet list for the new apparel please let us know by Tuesday the 2nd.
NEXT Friday the 5th will begin the additional 7am class on Fridays for the months of July and August.
Strength Day
Part 1- Every 2:00
8x4 Back Squats @ 75-80% of 1RM
Part 2- Every 90s x 12 Sets
Sets 1-6 : 1 Snatch + 1 Hang Snatch
Sets 7-12 : 1 Snatch
Build based off feel