Monday 10/07 - NO 6:30pm CLASS

Today there will be no 6:30pm class. We apologize for any inconvenience. All other classes are on !

Don’t forget to place your pre-order for our new PUMPKIN IRON shirts. Today is the final day to get your sizes in! If you have trouble with the link please email or DM us asap.

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

(Copy and paste link into browser to open up the google sheet)

Don’t forget to vote daily too! bestoflongisland.com we are in the Health , Wellness & Beauty section - subcategory CrossFit

Strength - Every 90s x 6 Sets

  • 3-3-3-2-2-2 Sumo deadlift

  • Does not need to be tap and go !

  • Build based off feel

WOD - 4RFT

  • 40-30-20-10 DB Snatches (50/35)

  • 20-15-10-5 Burpee Box Jumps (24/20)

Friday 10/04

Pre-order our new PUMPKIN IRON shirts through Monday 10/07. If you have trouble with the google sheet email or DM us your order.

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

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

Part 2 - Every :30 x 8 + Rest 2:00 between sets

  • Set 1 = 1 Clean @ 65-70%

  • Set 2 = 1 Clean @ 70-75%

  • Set 3 = 1 Clean @ 75-80%