Monday 07/27

Reminder that Mondays are the only week day without a 7am class right now. If you’re ever unsure about our full class schedule we have it listed right here on our site in the “schedule” tab.

Smith Point Tourney day! - if you have the chance pop down to Smith Point beach and check out the Long Island lifeguard championships as well as support coach pat during his events! Lifeguards from beaches across Long Island participate in this annual comp and go head to head in lifesaving events! Opening ceremonies start roughly around 10am and the first event shortly after.

Body Armor - Alt OTM x 4 Rounds

• 10 Bird dogs ea. side

• 15 Hollow Tucks

• 12 Barbell Curls

WOD - 3:00 AMRAP + 1:00 Rest x 5 Sets

• 15/12 Cal Row

• 16 Alt DB Snatch (50/35)

• Max Lateral Burpees

Friday 07/24

Support your local lifeguards ! - there’s a raffle going on right now and will be available through tomorrow’s classes. Tickets are $10 each (cash preferred) and your number will be based on the “Pick 3 Lotto” numbers once August begins. You have to be in it to win it ! See a coach to claim yours !

Monday - Smith point lifeguard tournament down at smith point beach ! Opening ceremonies begin around 10am. Come down and see an incredible display of lifesaving events!

Strength Day

Part 1 - Every 2:00

• 5 x 5 Back Squats

• @ 70% of 1RM

Part 2 - Every 2:00 x 7 Sets

• 5-5-3-3-2-2-2 Bench Press

• Build based off feel

Thursday 07/23

Catch all the action and schedules for each division on games.crossfit.com

You can even rewatch yesterdays live stream on YouTube from individual events 1-6

Body Armor - Alt OTM X 4 RDS

• 10 DB Bent over rows ea side

• 10 Leglifts over DB ea side

• :20 Side Plank ea

• 10 Single leg glute bridges ea

WOD - “JACKIE” For Time

• 1,000m Row

• 50 Thrusters (45/35)

• 30 Pull Ups

Wednesday 07/22

The CrossFit Games are officially here!!! Beginning today you can check out live coverage mostly on the CrossFit Games YouTube page (some events will only be streaming on FloElite though). Check out the games site for all the event details and their main schedule. (games.crossfit.com)

Strength - Every 3:00 x 4 Sets

• 5 Strict Press + 5 Push Press

• @ ~ 70% of 1RM Strict press

WOD - 12 min AMRAP

2-4-6-8…

• KB Swings (53/36)

• Burpee Box Jumps (24/20)

Tuesday 07/21

A big thank you to Donna for creating this super special banner for our anniversary party!! 🙌🏻

Strength - Every 90s x 8 Sets

• 3-3-2-2-1-1-1 Power Clean

• Build based off feel

WOD - 5RFT

• 50-40-30-20-10 DU

• 50-40-30-20-10 Sit Ups

• 5 Power Cleans (155/105)