Voted best on Long Island!
We strive to help members achieve their fitness and life goals through functional movement.
We ask if you could please bring your gym shoes to change into during this time of year. It helps keep our mats in the gym much cleaner and salt free!
Incase of severe weather we will always post here and on our Instagram story if there are any sudden closures.
Body Armor - OTM x 3 RDS
100’ Pizza Plate Carry
30 Banded bicep curls
12 DB Bench
WOD - 4RFT
20 DB Goblet Squats (50/35)
18 Alt DB Snatch
16 Push Ups
Our parking lot is still super icy! Please be careful!
Strength - Every 2:00 x 6 Sets
5-5-5-5-5-5 Strict Press
Build based off feel
WOD - 3 RFT
75 DU
12 Burpees
21 Box Jumps (24/20)
All class on today!
Please use your discretion when making the decision to come down and workout. Drive safe !!
***This time of year we ask if you could please bring a change of shoes to workout in due to all of the snow, salt, and dirt***
Strength - Every 3:00 x 3 Sets
10-10-10 Front Squats
Unbroken set , build based off feel
WOD - For total cals
0:00-7:00
30 T2B
30 Plate FR Rev. Lunges (45/25)
Max Cal Row
7:00-12:00
20 T2B
20 Plate FR Rev. Lunges
Max Cal Row
12:00-15:00
10 T2B
10 Plate FR Rev. Lunges
Max Cal Row
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
5-10lbs heavier than last week or 75% of 1RM
Part 2 - Cleans
Set 1 : 1 Clean every :30 x 8 Reps @ 65-70%
Rest 1:00
Set 2 : 1 Clean every :30 x 8 Reps @ 70-75%
Rest 1:00
Set 3 : 1 Clean every :30 x 8 Reps @ 75-80%
WOD - For Completion
ALT OTM x 12 mins
12 SDHP (75/55)
12 Bar Facing Burpees
Rest 4:00
ALT OTM x 12 mins
15/12 Cal Row
12 T2B (Mod: 20 Sit ups)
