Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Monday - Normal Schedule
Tuesday - Xmas Eve 8:00am only
Wednesday - Closed Xmas day
Thursday - 8:00am & 4:30pm only
Friday through Monday - Normal Schedule
Strength - Every 2:00
5-5-5-3-3-3 Bench Press
Build based off feel
WOD - 15 min AMRAP
20/16 Cal row
15 Wallballs (20/14)
10 T2B
Strength Day
Part 1 - Every 2:00
7x5 Back Squat
@ 65-70% of 1RM
Part 2 - Every 90s x 12 Sets
Sets 1-6 = 2 Cleans
Sets 7-12 = 1 Clean
Build based off feel
WOD - Alt OTM
10 Minutes
Even : 5 Deadlifts @ 65-70%
Odd : 50 DU
REST 2:00
10 Minutes
Even : 10 Back Rack Rev. Lunges (75/55)
Odd : 10 Ring Dips
REST 2:00
10 Minutes
Even : 15/12 Cal Row
Odd : 12 T2B
Strength - Alt OTM x 10
Even - 10 Bent over barbell rows
Odd - 20 Hollow tucks
WOD - For Time
45 Burpee Box Jump Overs (30/24)
90 Wallballs (20/14)
Partition any way
Reminders for next week
Tuesday Xmas Eve - 8:00am only
Wednesday Xmas Day - Closed
Dec 26th Thursday - 8:00am and 4:30pm only
WOD - For Time
1 RD
36/30 Cal Row
10 Power Snatches (135/95)
-REST 5:00-
2 RDS
18/15 Cal Row
10 Power Snatches (115/85)
-REST 5:00-
3RDS
12/10 Cal Row
10 Power Snatches (95/65)