by developer | Nov 30, 2016 | W.O.D.
Warm up- 4 Frames Rowling 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 3 Rounds 500m Row 10 Cleans (155/105) 10 Ring dips Rest 2 mins between rds 18 Min...
by developer | Nov 29, 2016 | W.O.D.
Warm up- Jumping jacks Mountain climbers 10 OHS Shoulder mobility Dynamic stretches Strength- Push press 3-3-3-3-3 Conditioning- 12 min AMRAP 9 Box jumps (24/20) 7 Burpees 5 HSPU
by developer | Nov 28, 2016 | W.O.D.
Warm up- 3 Rounds 25 Double unders 15 Air squats 10 PVC pass throughs Shoulder mobility Dynamic stretches Conditioning- 50-40-30-20-10 Double unders 25-20-15-10-5 Back squat (96/65) 5-4-3-2-1 Bar MU 20 min...
by developer | Nov 25, 2016 | W.O.D.
Post-Thanksgiving WOD Rocky Point: 8am, 9am, 4:30pm, 530pm Lake Grove: 9am
by developer | Nov 24, 2016 | W.O.D.
Happy Thanksgiving! Class Hours Thursday Rocky Point – 9am and 10am Lake Grove – 9am Friday Rocky Point – 8am,9am, 430pm and 530pm Lake Grove – 9am
