Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Saturday (tomorrow) - regular classes in the morning are still on! Then join us in the evening for our annual holiday party beginning at 7pm. Significant others welcome, BYOB
Sunday - CLOSED
Strength Day
Part 1 - Every 2:30
6x6 Back Squats
@ 60-65%
Part 2 - Every 90s x 10 sets
Sets 1-5 = 1 Snatch + 1 Hang Snatch
Sets 6-10 = 1 Snatch
Conditioning/Skill - Alt OTM x 10 min
15/12 Row/Ski/Bike
2-3 Ring MU (6-10 Ring Dips)
WOD - 3RFT
50 DU
40 Sit ups
30 DB Box Step Ups (24/20)(50/35)
Saturday - morning classes on + holiday party at 7pm
Sunday - closed
Body Armor - OTM x 12
Min 1 = 15 DB Skull Crushers
Min 2 = 20 Side Plank ea. side
Min 3 = 10 Plate Halos ea. way
WOD - 15 min AMRAP
20/16 Cal Row
20 Alt DB Snatch (50/35)
2 Rope Climbs
Strength - Every 90s x 6 Sets
3-3-3-1-1-1 Push Jerks
Build based off feel
WOD - 6 RFT
6 Squat Cleans (135/95)
6 T2B
6 Push Jerks
Please have your final orders and sizes in today for our new apparel. If you need help with the google sheet (or just don’t feel like filling it out lol) send us an email or DM asap.
This weekend - Saturday we will still have our regular classes then in the evening is our annual holiday party. Pot-luck sheet is in the lobby to take a look at and fill out if you plan to bring a dish / dessert. Significant others are welcome to come down too! Adults only please and byob
Sunday we will be closed.
Strength - Every 2:00
5 x 5 Bench Press
@ 70-75% of 1RM
WOD - 5RFT
15/12 Cal Row
9 Burpee Box Jumps (24/20)