Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
If you’re looking for a night out check out Drifters Kitchen & Bar because our very own Carl (aka DJ Carlito) will be there tonight!
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-10 = 1 Snatch
Build based off feel
Strength - Every 90s x 7 Sets
2 Tap & Go Power Cleans
Build based off feel
WOD - 3:00 AMRAP + 1:00 Rest x 4 Sets
10 Alt DB Snatch (50/35)
10 T2B
10 DB Box Step Ups
Pick up where you left off
Body Armor - OTM x 12 mins (4RDS)
10 DB Bent over rows ea arm
:20 Side plank ea side
15 KB Russian swings
WOD - 4RFT
800m - 600m - 400m - 200m Run
2 Rope Climbs
16-12-8-4 Burpee Box Jumps (24/20)
Strength - Every 2:00 x 5 sets
5 Strict Press
Build based off feel
WOD - For total reps
5 min AMRAP
200m KB Farmers Carry (53/36)
Max Sit-ups
5 min AMRAP
Max set of Strict Pull-ups
Max set of Push-ups
5 min AMRAP
200m KB Farmers Carry
Max Sit-ups
WOD - 2:00 AMRAP x 15 Sets
“X” alt movement each set
Max Cals (score)
15 Deadlifts (135/95)
9 Hang Power Cleans
50 DU