Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Strength - Every 2:00 x 6 Sets
1 Clean + 1 Hang Clean + 1 Front Squat
Build based off feel
WOD - For Time
3 Rounds
8 Pull Ups
8 Front Squats (95/65)
24 DU
2 Rounds
8 C2B
8 Front Squats (135/95)
24 DU
1 Round
8 BMU
8 Front Squats (155/105)
24 DU
WOD - 4RFT
500m Row
15 Russian kb swings (70/53)
12 Burpee Box jump overs (24/20)
Post WOD - 5 Rounds
Double KB Holds
:20 Farmers hold
:20 Front rack hold
:20 Overhead hold
Strength Day
Part 1 - Alt OTM x 12 mins
2 Front Squats
4 Back Squats
@ 65-70% of 1 RN FSQ
Part 2 - OTM x 10 mins
1 Clean
Begin ~ 70% and build
Body Amor - 4 RNFT
:30 Double KB Front Rack Hold
15 Banded good mornings
50ft handstand walk (:30 practice, wall hold, or bear crawl)
15 Hollow tucks
WOD - 10 min AMRAP
12 KB Swings (53/36)
10 KB Goblet Rev Lunges
8 T2B
Rest 2:00
4 min AMRAP
Max Wallwalks
Strength - Every 2:00 × 6 Sets
5-5-3-3-2-2 Bench Press
Build based off feel
WOD - 3 RFT
30/24 Cal Row
20 Wallballs (20/14)
5 Bar MU