Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Body Armor - Alt OTM x 3 Rounds
10 Bentover barbell rows
:20 Side plank ea side
10 Banded pull aparts down + up
:40 Glute Bridge Hold
WOD - 4:00 AMRAP + 2:00 Rest x 4 RDS
15/12 Cal Row
12 Burpees
9 Power Cleans *
RD 1= (135/95) RD 2= (155/105) RD 3= (185/125) RD 4 = (205/145)
We are just one week away from our annual Murph event!! See you there.
Strength Day
Part 1 - Back Squats
Every 2:30 - 6 x 6
@ 65-70% of 1RM
Part 2 - Functional Body Building
Alt OTM x 8 mins (4 rounds)
E- Max deficit push ups
O- Max strict pull ups
Rest until 10:00
12 Barbell curls every 2:00 x 3RDS
Body Armor - 4 Rounds
20 Alt KB Kong Rows
20 Hollow Tucks
1:00 Rest
WOD - For Time
Buy in - 1,000m Row
3 Rounds
20 KB Swings (53/36)
20 Box Jump Overs (24/20)
Buy out - 1,000m Row
5 spots left for our pop up technique class on Friday with coach Pat! If you haven’t already please reserve your spot before it’s too late ! The class is this Friday at 6:30pm
Strength - Every 90s X 8 Sets
Sets 1-4 = 2 Hang Power Cleans
Sets 5-8 = 1 Hang Power Clean
Build based off feel
WOD - 12 min AMRAP
200m Run
8 Hang Power Cleans (115/85)
4 Wallwalks
Our pop up clean & jerk class this Friday evening is filing up quick! We have 6 spots left, please e-mail or DM us on instagram to reserve yours.
Strength - Every 2:00
5-5-5-5-5 Bench Press
Build based off feel
WOD - 3RFT
75-50-25
Wallballs (20/14)
Sit Ups
DU (Singles = 125/100/75)