Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We hope everyone had a great Thanksgiving !!
Today - 5:15am and 8:00am classes only (no evening)
Weekend schedule will remain the same - all classes on
Strength - OTM x 10 mins
1 Power Clean
Begin ~ 65% and build based off feel
WOD - 15min AMRAP
Buy in : 1000m Row
30 DU
10 Burpees
10 T2B
Happy Thanksgiving 🦃🍁 Today 8:00am class only
Friday 11/28 - 5:15am & 8:00am only
Partner WOD - 20RFT
You go I go rounds : 1 Round =
1 Rope Climb
8 Thrusters (75/55)
12 sit ups
Tomorrow - Thanksgiving Day - 8:00am only
Friday - 5:15am and 8:00am only
Strength - Every 2:00 x 5 Sets
5 Bench Press
Build based off feel
WOD - Every 2:00 - For Total Cals
0:00 - 15 HSPU
2:00 - 1:00 Farmers Carry Hold (53/36)
4:00 - 15 HSPU
6:00 - 1:00 Farmers Carry Hold
8:00 - 15 HSPU
10:00 - 1:00 Farmers Carry Hold
Remaining time left in 2:00 every set = max cal row
Thanksgiving Day - 8am only
Friday - 5:15am & 8:00am only
Midline - 3 Rounds
10 Barbell Rollouts
12 Hanging oblique knee raises
:40 Superman Hold
WOD - 9 RFT
5 Burpee Box Jumps (24/20)
5 Deadlifts (225/155)
Congratulations to ALL athletes who competed at our annual Turkey Tourney! We hope you all enjoyed it and we look forward to our next event!
This weeks schedule -
Monday through Wednesday : all classes on
Thursday - Thanksgiving Day - 8:00am only
Friday - Morning classes only, we will be closed for the evening
All weekend classes will be on!
Body Armor - OTM x 4 Rounds
Min 1 - 10 Plate front raises (3s negative)
Min 2 - 20 Lateral plate raises
Min 3 - 20 Banded face pulls
Min 4 - Rest
WOD - 5 RFT
50/40 - 40/32- 30/24 - 20/16 - 10/8 Cal Row
60 ft Overhead DB Lunge (30 ft each arm) (50/35)