by developer | Dec 31, 2014 | W.O.D.
Warm up- 200m Run 15 Burpees 200m Run 15 OHS Shoulder mobility Dynamic stretches Conditioning- Begin and End with 800m Run 3 Rounds 30 T2B 30 Thruster (95#/65#) 30 Burpees 40 min cap **Schedule Rocky Point Wednesday- 9am and 10am Thursday- Closed Friday-...
by developer | Dec 30, 2014 | W.O.D.
Warm up- 2 Rounds 40 Double under 50′ Toy soldiers 20 Good morning (PVC) Shoulder mobility Dynamic stretches Strength- 12 mins to find 1RM Power Clean Conditioning- 12 min EMOM 20 Double unders (40 singles) 3 Deadlifts (225#/155#) Remaining time in minute...
by developer | Dec 29, 2014 | W.O.D.
Warm up- Thunder 10 OHS Shoulder mobility Dynamic stretches Strength- 12 mins to find 1RM Press Conditioning- 10-8-6-4-2-4-6-8-10 C2B pull ups Burpees KBS (53#/35#) KB SDHP 18 min...
by developer | Dec 26, 2014 | W.O.D.
Warm up- 2 rounds 10 Burpees 30 Double unders 15 OHS Shoulder mobility Dynamic stretches Strength- Back Squat 3-3-3-3-3 Conditioning- 14 min AMRAP 20 Sit ups 7 Front Squats (135#/95#) 30 Double unders Schedule for Friday December 26, 2014 Rocky Point...
by developer | Dec 25, 2014 | W.O.D.
Gym Closed Happy Holidays Schedule for Friday December 26, 2014 Rocky Point 8am,9am,4:30pm and 5:30pm Lake Grove 9am,4:30pm,5:30pm and 630pm
