Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Thank you to everyone who came down and celebrated with us this past Saturday for our annual holiday party ! We hope you had a great time ! Also thank you all so much for the delicious food and treats !
Strength - Every 2:30 x 4 Sets
5 Strict Press + 5 Push Press
At ~ 70% of 1RM Strict Press
WOD - 14 min AMRAP
8 C2B Pull Ups
16 Plate Front Rack Squats (45/25)
4 Wall Walks
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
