Tuesday 07/08

July 07, 2025 by Domenique DeRosa

Wishing Amie all the best of luck as she takes on her next chapter across the US to California!! We asked her to program some of her favorite movements into a workout and here’s the spicy little outcome (blame her not us!!) She’ll be popping in for a couple more classes throughout the week before leaving.

We’ll miss you!!

Strength - OTM x 8 mins

1 Power Clean + 1 Hang Power Clean
Build based off feel to a heavy complex

WOD - “GOOD LUCK AMIE” For Time

1 RD :

100 D.U.
40 PISTOLS
20 Hang Power Cleans (135/95)

— 400m Run —

2 RDS:

50 D.U.
20 PISTOLS
10 H.P. CLEANS

- 400m Run —

4 RDS:

25 DU.
10 PISTOLS
5 H.P. CLEANS

- 400m Run -

Monday 07/07

July 06, 2025 by Domenique DeRosa

We have a packed week ahead of us !

Tuesday - “Good Luck Amie” WOD - Amie is moving to the west coast so we’re dedicating this day to her! If you see her please wish her all the best of luck!!

Thursday - “13 for 13” WOD - gyms nationwide are fundraising to provide educational scholarships to the spouses and children of U.S. military service members who have fallen or been disabled in the line of duty. All regular classes will run as usual this will just be our class workout of the day, we are going to post the link for those who would like to donate to the cause (not mandatory of course!!)

Friday - Starting this day we are adding a 7:00am class to all remaining Fridays in July and every Friday in August as well. Our WOD this day will be our traditional “Undertow” anniversary workout !

Saturday - 07/12 - morning classes will be on - 5:00pm join us to celebrate our 9 year anniversary!! BYOB and/or an appetizer or dessert. We are going to try to put together a corn hole bracket for fun to play throughout the evening. Significant others are of course welcome. (Adults only please)

Sunday - 07/13 - CLOSED

Strength - Every 2:30 x 4 Sets