Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Remember that there is no longer a 7am for Fridays ! (Until next summer 😩)
Strength Day
Part 1 - 4 Sets Every 90s
12 Barbell curls
14 Skull crushers
16 Kong rows
Part 2 - Every 2:00
7 x 5 Back Squats
@ 70-75% of 1RM or 5-10lbs heavier than last week
Reminder that there will no longer be a 7am class on Fridays. All 7am classes will still be on Tuesday, Wednesday, and Thursdays.
WOD - 2 RFT
800m Run
35 Sit Ups
35 Box Jump Overs (24/20)
10 Ring MU (3x ring/box dips)
Post WOD - NFT
400m KB Carry
Every 50m switch arm position
Strength - OTM x 10 mins
1 Power Clean
Begin ~ 70% and build based off feel
WOD - 12 min AMRAP
6 Power Cleans (155/105)
12 HSPU
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