Thursday 07/30

July 29, 2026 by Domenique DeRosa

Strength - Every 2:00 x 6 Sets

5-5-3-3-2-2 Bench Press
Build based off feel

WOD - 4 RFT

400m Run
20 Sit ups
15 KB Swings (53/36)
2 Rope Climbs

Wednesday 07/29

July 28, 2026 by Domenique DeRosa

Strength - Every 2:00 x 8 Sets

3-3-2-2-1-1-1-1 Front Squat
Begin ~ 70% and build to a heavy single or new 1RM

WOD - 4 RFT

20 Wallballs (20/14)
40 DU
4 Ring MU (mod: 3x dips)

Tuesday 07/28

July 27, 2026 by Domenique DeRosa

Smith Point wins! - after battling it out through a bunch of tough events Smith Point came out on top of the leaderboard and won the Long Island Championships! An extra shout out to Pats team for winning their landline rescue event too!! Congratulations 🍀🎉 There was also an incredible demonstration by the 103rd rescue wing (that Blue is a part of) Check out these photos that Dom took from it!

Strength - Every 90s x 8 Sets

3-3-3-3-2-2-2-2 Push Press
Based off feel

WOD - 6RFT

10 T2B
10 Box Jump Overs (24/20)
10 Push Press (95/65)

Monday 07/27

July 26, 2026 by Domenique DeRosa

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

July 24, 2026 by Domenique DeRosa

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