Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Hope everyone had a great holiday weekend!
Now that the summer season is coming to an end we will NOT have the additional 7am class on Fridays. All other classes will be on as usual.
WOD - 30 min AMRAP
Max cal row/ski/bike
Every 5:00 switch movements
0:00 & 15:00 = 150 DU
5:00 & 20:00 = 50 Wallballs (20/14)
10:00 & 25:00 = 30 C2B
Strength Day
Part 1 - Every 2:30
6 x 6 Back Squats
@ 60-65% of 1RM
Part 2 - Clean & Jerk
OTM x 6 Sets - 1
Every 90s x 5 Sets - 1
Build to a heavy single
Reminder that this Monday we will have an 8am class only.
Body Armor - 4RNFT
:30 Superman hold
25 Plate Russian twists
10 Good mornings
8-12 Strict pull ups
WOD - 12 min AMRAP
12 T2B
6 Deadlifts (225/155)
12 Push ups
Monday - 09/01 - Labor Day - 8:00am class only
Strength - Every 2:00 x 6 Sets
3-3-3-2-2-2 Front Squats
Begin ~ 60-65% and build
WOD - 4 RFT
400m Run
20 Alt DB Snatch (50/35)
50 DU
Strength - Every 3:00 x 5 Sets
12 DB Bench Press
10 Bent over DB Rows
WOD - For Time
1,500m/1,350m Row
40 Sit ups
30 Box Jumps (24/20)
200m Farmers Carry (53/36)
30 Box Jumps
40 Sit ups
1,500m/1,350m Row