Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Happy Friday !
We have 2 more kids classes for the month of August, don’t miss out ! Ages 6-12 (Monday -08/19 & 08/26)
Blood drive at Ellen’s house ! Check out all the info on the flyer. This will be happening this Sunday 08/18
Strength Day
Part 1 - Every 90s x 9 Sets
3-3-3-2-2-2-1-1-1
Push Jerks
Build to a heavy single or new 1RM
Part 2 - OTM x 12
1 Clean
Begin ~ 70% and build based off feel
Strength - OTM x 8 mins
2-2-2-2-1-1-1-1
Hang Power Snatch
Build based off feel
WOD - 3RFT
30-20-10
Power Snatch (75/55)
Front Squats
400m Run
Midline - :40 on + :20 off x 4RDS
L-hang / Tuck Hold
Sit ups
Flutter Kicks
WOD - 15 min AMRAP
15 Box Jumps (24/20)
10 DB FR Rev. Lunges (50/35)
5 Strict Pull Ups
August kids classes are happening ! Each Monday for the month. We still have two more sessions (08/19, 08/26), all are welcome ages 6-12.
WOD - 10 RFT
7 Power Cleans (135/95)
7 Burpees
200m Run
A super congratulations to coach Pat who competed at the USLA National Championships this past week in South Padre Island, Texas. During the age group “beach flags” event he took second in the 30-34 division. In the “landline” event (Pat’s personal favorite and specialty) his team came home with the gold!!!
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
WOD - 12 min AMRAP
9 Push Press (95/65)
30 DU (45 singles)
9 T2B
30 DU