Thursday 07/31
WOD - 10 RFT
250m Row
5 Push Jerks (115/85)
30 DU
Post WOD - Cap 10:00
Accumulate 5:00 Plank
Every drop = :30 Wall sit
Wednesday 07/30
The 2025 CrossFit Games are almost here ! August 1st-3rd you can tune in and watch the full competition. Head to games.crossfit.com for all streaming info. The easiest way to watch (we’re assuming) is YouTube
Strength - 4RNFT
6-10 Strict Pull ups
10 DB Rows ea. arm
20 Standing plate risers
Rest 1-2 mins between rounds
WOD - 5 RFT
400m Run
20 Box Jumps (24/20)
20 KB Swings (53/36)
Tuesday 07/29
If you didn’t see on our Instagram story the new shirt order is in! We do have limited extras so please reach out with the size and color you’re interested in (quantities shown on our Instagram story)
Strength - Alt OTM x 4 Rounds
Min 1 - 3 Deadlifts (tap & go + build based off feel)
Min 2 - :20 side plank ea.
Min 3 - 10 Kneeling DB Press ea.
WOD - On the 0:00 , 5:00 , 10:00 complete one round of:
10 Lateral Burpees
15 Deadlifts (185/135)
200m Run
Rest remaining time
Slowest round of the 3= Score
Monday 07/28
Today is the day! The annual Long Island Lifeguard Championship hosted at Smith Point Beach will begin their opening ceremonies at 9:45am. If you have the chance come down and watch your local lifeguards face off against teams from all across the island. They will put their rescue techniques to the test, you don’t want to miss this.
Strength - OTM x 10 mins
1 “Cluster” (Squat clean thruster)
Build based off feel
WOD - 20 min AMRAP
25/20 Cal Row
15 T2B
15 Thrusters (75/55)
Friday 07/26
Smith Point Lifeguard tournament is this Monday the 28th! Competition will start at about 10am, come down to watch and support if you can!! It’s an incredible display of life saving techniques they use day in and out to keep our beaches safe!
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - 12 Sets
Sets 1-6 = Every 90s : 1 Snatch + 1 Hang Snatch
Sets 7-12 = OTM : 1 Snatch
Build based off feel