Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Thank you so much to everyone who came down Saturday night and celebrated with us for our 10 year anniversary party!!!
WOD - 3RFT
20 Alt DB Box Step Ups (50/35)
400m Run
Post WOD Midline - 4RNFT
100m KB Front Rack Carry
Rest 2:00 between rounds
Tomorrow - Saturday 07/18 - All morning classes on!! Anniversary party in the evening beginning at 6pm. Adults only please. (BYOB + pot luck)
Sunday - CLOSED
Hope to see you tomorrow !!!
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - OTM x 8 Sets
1 Clean
Build based off feel
Begin ~ 70% of 1RM
Two days away from our 10 year anniversary party!! Hope to see you there !
Reminder - we will be CLOSED this Sunday 07/19
Strength - Every 2:00 x 5 Sets
3 Bench Press
Build based off feel
WOD - For Time
30 Pull Ups
30 DB S2OH (50/35) - switch every 5
30 Sit ups
20 C2B
20 DB S2OH
20 Sit ups
10 Bar MU
10 DB S2OH
10 Sit ups
This weekend :
Saturday - all morning classes on. Anniversary party in the evening!
Sunday - CLOSED
Strength- OTM x 10
1 Power Snatch
Build based off feel
WOD - 5RFT
15-12-9-6-3
Power Snatch (75/55)
Overhead squats
Lateral Burpees
200m Run
If anyone’s interest in joining last minute there are a handful of members participating in this year’s soldier ride ! Ellen was kind enough to create a team “CrossFit Undertow”. Check out their website for more info or to donate.
Body Armor - Alt OTM x 4 Rds
10 Kneeling Press ea arm
:40 Glute Bridge Hold
20 Banded bicep curls
20 Plate Russian twists
WOD - 15 min AMRAP
12 T2B
12 Box Jump Overs (24/20)
12 KB Swings (53/36)
15/12 Cal Row