Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Friday - no regular classes! We will only be open for our Murph event. All are welcome to join! If this is your first time doing the workout we highly suggest cutting it in half. We will write up a bunch of different ways to partition and modify on the board for you to check out too. (Ex: 2k Row instead of the mile runs)
Memorial Day Monday - 8:00am class only
Strength - Every 2:00
5-5-5-3-3-3 Strict Press
Build based off feel
WOD - 3RFT
25 KB Swings (53/36)
25 Sit Ups
400m Run
Our annual Murph event is this Friday!!!
It will be the only time we are open this day. There will be NO regular classes.
Stay afterwards to kick off Memorial Day weekend with us, bring your own beverages. Please utilize all parking spaces around the building and along the back curb (street park as a last resort). Do not park across the street because those gates do lock at the end of the day.
Bring a yoga mat or handmat if you plan to do your push ups outside, we only have a limited supply!
Memorial Day Monday 05/25 - 8:00am class only
Strength - Every 2:00 x 5 Sets
3 Front Squats
Build based off feel
WOD - 5 RFT
10 HSPU
12 Box Jumps (24/20)
2 Rope Climbs
Body Armor - Alt OTM x 3 Rounds
10 Bentover barbell rows
:20 Side plank ea side
10 Banded pull aparts down + up
:40 Glute Bridge Hold
WOD - 4:00 AMRAP + 2:00 Rest x 4 RDS
15/12 Cal Row
12 Burpees
9 Power Cleans *
RD 1= (135/95) RD 2= (155/105) RD 3= (185/125) RD 4 = (205/145)
We are just one week away from our annual Murph event!! See you there.
Strength Day
Part 1 - Back Squats
Every 2:30 - 6 x 6
@ 65-70% of 1RM
Part 2 - Functional Body Building
Alt OTM x 8 mins (4 rounds)
E- Max deficit push ups
O- Max strict pull ups
Rest until 10:00
12 Barbell curls every 2:00 x 3RDS
Body Armor - 4 Rounds
20 Alt KB Kong Rows
20 Hollow Tucks
1:00 Rest
WOD - For Time
Buy in - 1,000m Row
3 Rounds
20 KB Swings (53/36)
20 Box Jump Overs (24/20)
Buy out - 1,000m Row