Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Monday - Columbus Day - full schedule. All classes on!
Strength Day
Part 1 - Every 2:00
7 × 5 Back Squats
70-75% of 1 RM or 5-10 lbs heavier than last week
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 2 Cleans
Sets 6-10 = 1 Clean
Build based off feel
Body Armor - OTM x 4 RDS
15 Banded good mornings
50 ft Handstand Walk
20 Banded Tricep pull downs
WOD - 20 min AMRAP
100m Front Rack KB Carry (50m ea arm)(53/36)
40 DU
400m Run
15 KB swings (53/36)
Body Armor - 4 rounds
12 Bent over barbell rows
20 Alt DB curls
2min rest
WOD - For Time
BUY IN : 1000m Row
3 Rounds
20 T2B
20 Push ups
20 Box jump overs (24/20)
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