Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
Reminder that today and tomorrow we still have a few class cancelations for our morning sessions. (See photo)
Saturday - 11/16 - TT24 - Doors at 8am with a mandatory athlete briefing at 8:40am - please be here and checked in by this time (no regular classes)
Strength - Every 2:00 x 6 Sets
3 Deadlifts
Build based off feel
Tap & Go
WOD - For Time
500m Row
25 Lateral Burpees over rower
1,000m Row
25 Lateral Burpees over rower
500m Row
Happy Veterans Day. Thank you to all our veterans ! 🇺🇸
Normal schedule today - all classes on
HERO WOD - “HOLLEYMAN”
30 RFT
5 Wallballs (20/14)
3 HSPU
1 Power Clean (225/155)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Strength Day - if you PR’d last week with your back squat you will have new percentages to work with!
Part 1 - Every 2:30
6 x 6 Back Squats
@ 65% of 1 RM
Part 2 - OTM x 15 mins
1 Power Clean
Begin ~65-70% and build
Today there will be no 7am and 8am classes. All others will be on
WOD - OTM x 6 rounds
Min 1 = 100m Run
Min 2 = :30 sec handstand hold
Min 3 = 2 rope climbs
Min 4 = Max DB snatch
Min 5 = 1min rest
Score = DB snatch
Remember that we have a few cancelations over the next week. Check out the image for available class times.
Body Armor - OTM x 12 mins
:40 sec plank
10 Barbell good mornings (65/45)
10 standing Skull crushers
WOD - For Time
By in 1000m Row
5 rounds
20 air squats
15 deadlifts (115/85)
10 Ring dips (mod to 10 push ups)