Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder tomorrow is the last day of our additional 7:00am class on Fridays for the summer.
Also we will only have an 8:00am class this Monday - Labor Day
WOD - 3:00 AMRAP + 1:00 Rest x 5 Rds
12 T2B
10 Burpee Box Jump Overs (24/20)
Max Cal Row/Ski/Bike
Post WOD - 5 Rounds
Double KB holds
:20 Farmers Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
Strength - Every 2:00 × 7 Sets
3-3-2-2-1-1-1 Power Cleans
Build based off feel
WOD - 6 RFT
5 Hang Power Cleans (135/95)
100m Run
5 Push Jerks
100m Run
Body Armor - 4RNFT
50ft Low bear crawl
10 Single leg glute bridges
40 Flutter kicks
20 Banded bicep curl
WOD - 3 RFT
30 Wallballs (20/14)
30/24 Cal Row
30 Sit Ups
Next Monday (09/07) for Labor Day we will have only 1 class at 8am.
This Friday will also be the last day with our additional 7am class.
Strength - Every 2:00 × 6 Sets
3 Bench Press
Build based off feel
WOD - For Time
21-15-9
Pull Ups
Box Jumps (24/20)
KB Swings (53/36)
Burpees
Today and next Friday (09/04) we still will have a 7am class !
Labor Day - Monday 09/07 - 8:00am class only
Strength Day
Part 1 - Every 2:00
10 × 3 Front Squats
@ 70-75% of 1 RM
Part 2 - OTM x 10 Sets
1 Clean & Jerk
Build based off feel