Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Midline - 2 Sets 1:00 on + :30 rest between each movement
V-ups (mod to hollow tucks or sit ups)
Plate Russian twists
DB Side bends (switch sides every 10 reps)
WOD - 2 Rounds for total reps
3:00 Row/Ski/Bike
2:00 Wallballs (20/14)
1:00 DU
Strength - OTM x 10
Sets 1-5 = 2 Hang Power Cleans
Sets 6-10 = 1 Hang Power Clean
Goal: build heavier than your last round of the workout
WOD - 4 RFT
4-3-2-1 Wallwalks
20-15-10-5 Hang Power Clean
800-600-400-200m Run
20-15-10-5 Push Jerk
Weight (115/85) (135/95) (155/105) (185/125)
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
