Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
It’s the last day of July 😩 No better way to end the month with some heavy lifting though!
Thursday 08/06 - no PM classes. All other classes will be on
Strength Day
Part 1 - Every 2:00
4-4-3-3-2-2 Back Squats
Begin ~ 70-75 % and build based off feel
Part 2 - Every 90s x 8 Sets
Sets 1-4 = 2 Cleans
Sets 5-8 = 1 Clean
Build based off feel
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
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)
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)
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