Today there will be no 6:30pm class. We apologize for any inconvenience. All other classes are on !

Don’t forget to place your pre-order for our new PUMPKIN IRON shirts. Today is the final day to get your sizes in! If you have trouble with the link please email or DM us asap.

https://docs.google.com/spreadsheets/d/16aTsnzb0VeAqTxTAsao0zMkx2l5sCjbAfaYkR4v1zOU/edit

(Copy and paste link into browser to open up the google sheet)

Don’t forget to vote daily too! bestoflongisland.com we are in the Health , Wellness & Beauty section - subcategory CrossFit

Strength - Every 90s x 6 Sets

3-3-3-2-2-2 Sumo deadlift
Does not need to be tap and go !
Build based off feel

WOD - 4RFT

40-30-20-10 DB Snatches (50/35)
20-15-10-5 Burpee Box Jumps (24/20)