Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Strength - Every 90 × 9 Sets
3-3-3-2-2-2-1-1-1 Push Jerk
Build to a heavy single
WOD - 5 RFT
15 Clean & Jerk (95/65) + 200m Run
12 Clean & Jerk (135/95) + 200m Run
9 Clean & Jerk (155/105) + 200m Run
6 Clean & Jerk (185/125) + 200m Run
3 Clean & Jerk (205/145) + 200m Run
Upcoming event dates and a couple little schedule changes coming out super soon. Stay tuned! We’re also working on a fall apparel order too.
WOD - 10 RFT
1 Rope Climb
10 Wallballs (20/14)
15 Sit ups
250m Row
Today begins one more 4 week back squat cycle before our “CrossFit Total” day … aka Halloween!! Yes we will still be completing the total on Saturday 10/31, this will be scored as weight individually for your 1RM Squat, Deadlift, and Strict Press. Of course we will be working together and sharing equipment though as needed! You won’t want to miss it!
Strength Day
Part 1 - Every 2:30
6 × 6 Back Squat @ 65-70% of 1RM
Part 2 - OTM x 10 mins
1 Snatch (power or squat)
Build based off feel
WOD - Alt OTM x 6 Rounds
Min 1 = 15/12 Cal Row
Min 2 = :40 Plank Hold
Min 3 = Max Burpees over your rower(score)
Min 4 = 100m Sprint
Min 5 = 1:00 Rest
Strength - Every 2:00 × 5 Sets
10-8-6-4-2 Strict Press
Build based off feel
WOD - 3 RFT
15 Push Jerks (135/95)
30 Sit ups
400m Run