Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Good luck to coach Pat who is competing down in Texas at the USLA National Lifeguard Championships
Strength Day
Part 1 - Alt OTM x 12 mins
2 Front Squats
4 Back Squats
@ 75% of 1RM FS
Part 2 - Every 90s x 12 Sets
1 Clean + 1 Hang Clean + 1 Jerk
Let’s have some fun with this date today
WOD - 8 RFT
8 T2B
8 Push ups
8 Box Jump Overs (24/20)
Post WOD - 5RDS
KB HOLDS
:20 Farmers carry hold
:20 Front rack hold
:20 Overhead hold
1:00 Rest
Body Armor - OTM x 12 mins
20 Banded bicep curls (thin bands)
10 Single leg glute bridges ea.
10 Bentover barbell rows
20 Hollow Tucks
WOD- For Time
3 Rounds :
15 Lateral Burpees over rower
25 Wallballs (20/14)
-Into-
100/80 Cal Row
Thank you to everyone who came down for our first kids class of the month! There are still 3 more classes left within August! Each Monday at 3:15-4:00pm ages 6-12
Strength - Every 90s x 7 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - For Time
800m Run
50 Pull Ups
30 Power Cleans (155/105)
This afternoon will be the first of four kids classes for the month of August! If you haven’t already contacted us please do so before this afternoon so we know your child is attending ! Age range 6-12
Strength - Every 2:00 x 5 Sets
3 Deadlifts
Build based off feel
WOD - 5RFT
3-6-9-12-15 Deadlifts (225/155)
50 DU (75 singles)
15/12 Cal Row
