(631) 285-3434

Friday 1-31-2020

Warm Up

2 Rounds

20 Doubles

10 PVC Behind-the-neck Press

10 PVC OHS

Strength

DB Seated Strict Press

10-10-10

DB Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Air Squats

10-8-6-4-2

Push-ups

5-4-3-2-1

Muscle Ups

Thursday 1-30-2020

Warm Up

Coach Flow

Strength

Pendlay Row

10-10-10

DB Rear Delt Raise

10-10-10

Metcon

AMRAP 12

6 T2B

6 Single Arm Devils Press (35#/20#)

6 DB Hang Snatch

1 Rope Climb

Wednesday 1-29-2020

Warm Up

2 Rounds

100m Run

10 Push-ups

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

400m Run

15 Push Press (95#/65#)

15 HSPU

400m Run 

12 Push Press

12 HSPU

400m Run

9 Push Press

9 HSPU

Tuesday 1-28-2020

Warm Up

2 Rounds

10 OHS

20 Mountain Climbers

30 Jumping Jacks

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs

Wall Balls

Blog Week of 1-27-2020

Quote of the Week 1-27-2020

“What is success?  To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty; to find the best in others; to leave the world a bit better, whether by a healthy child, a garden patch Or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded!”

NEWS

We have crowned our second “Monsters of the Month” in house competition winners!  I must say, I am so happy with how our Saturday morning program has developed lately.  It is so satisfying and in ways self assuring for me to see the gym packed full of hard working, friendly, happy athletes.  When I first started I always wanted every class to feel like a party and I am so excited to say that this sentiment is more true than ever.  Our “Monsters of the Month” competition will roll on for February with everyone starting at zero. Make sure you sign up for class to get those easy points!


COMMUNITY

We are so proud of our Strongman crew for tackling New York’s Strongest last weekend.  We had some PRs, heavy weights moved, and our own “Big Mike” grabbed a podium finish. If anyone is interested in trying out this incredible sport feel free- it is included in all Unlimited memberships.  Saturday at 9 am, and just like CrossFit everything is 100% scalable to meet your needs.

PROGRAMMING

Welcome to the fun stuff guys!  We get to play with a week of hypertrophy focused strength work and a much needed de-load from our big lifts.  Be ready to listen to your Coaches who have been instructed on how to dig deep on these neurological and muscular demanding movements.  We are tryin’ to get HUGE! Our Metcons are all bangers too and were put together with the help of Coach “Mittens” so please don’t blame me totally…  

HERE WE GO!

Monday

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Tuesday 

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs

Wall Balls

Wednesday 

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

400m Run

15 Push Press (95#/65#)

15 HSPU

400m Run 

12 Push Press

12 HSPU

400m Run

9 Push Press

9 HSPU

Thursday

Strength

Pendlay Row

10-10-10

DB Rear Delt Raise

10-10-10

Metcon

AMRAP 12

6 T2B

6 Single Arm Devils Press (35#/20#)

6 DB Hang Snatch

1 Rope Climb

Friday

Strength

DB Seated Strict Press

10-10-10

DB Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Air Squats

10-8-6-4-2

Push-ups

5-4-3-2-1

Muscle Ups

Monday 1-27-2020

Warm Up

500m Row

10 Banded Pass-thru

10 Ring Rows

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Friday 1-24-2020

Warm Up

Coach Flow

Strength

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 20

5 HSPU

10 Pull-ups

15 Sit-ups

Thursday 1-23-2020

Warm Up

2 Rounds

20 Doubles

10 Banded GM

Strength

OHS

6-6-3-3-1-1

Metcon

3 Minute Window

30 Doubles

Max OHS (95#/65#)

3 Minute Window

30 Doubles

Max Snatch Grip Deadlifts

3 Minute Window

30 Doubles

Max Wall Balls

3 Minute Window

30 Doubles

Max SDHP

Wednesday 1-22-2020

Warm Up

“Roxanne”

Strength

Split Jerk

6-6-3-3-1-1

Metcon

15 Burpees

30 DB Jerk (35#/20#)

15 Burpees

20 DB Push Press

15 Burpees

10 DB Strict Press

15 Burpees

Tuesday 1-21-2020

Warm Up

400m Run

10 Ring Rows

Strength

DB Row

6-6-3-3-1-1

Metcon

“Nicole”

AMRAP 20

400m Run

Max Unbroken Pull-ups

Scored for Total Pull-ups