Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
There are 2 more kids classes left for the month of August ! Today 08/19 and next Monday 08/26! This is a 45 minute long class, ages 6-12!
Body Armor - 4 RDS
8 DB Standing Strict Press (R) +
50ft OH Walk (R)
8 DB Standing Strict Press (L) +
50ft OH Walk (L)
Rest 1:00 after ea. rd
WOD - 5RFT
25-50-100-50-25 DU
250m - 500m - 1k m - 500m - 250m Row
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