(631) 285-3434

Thursday 7-30-2020

Strength

EMOM 6

5 DB Pause Good Morning

Metcon

1000m Row

50 Front Rack DB Lunges

30 Alt Single Arm Clusters

15 Single Arm Devils Press

Blog Week of 7-27-2020

Quote of the Week 7-27-2020

“We all have ability.  The difference is how we use it.”

NEWS

My WORD do I have some great news for you all this week!  First and foremost, I want to say that I am a huge believer in walking your talk and putting your money where your mouth is.  I spout off all the time about how I believe we are the best gym around and my acquisition strategy has always been putting members first.  Well I am happy to announce that we got a chance to prove this yet again- starting Monday you may notice a new addition to our space.  Over the weekend HomeRun Tim, Paint Chips Zach, and I installed 30 feet of new, beautiful, outdoor rig!  Pull-ups?  Back Squats?  T2B?  Yes, Yes, YES!  In our continued efforts to provide you guys with the most amazing experience possible we will be utilizing the rig all week.  

We will also be running a “Bring A Friend” campaign for next week and all of August.  With gyms closed down across the state still, I feel it is important to give as many people as possible an opportunity to come see what makes us so special.  All next week drop-in fees are on me!  Bring your friends, your family, anyone that you know will love what we do here. 

PROGRAMMING

Like I said, we will be using our new outdoor rig in a BIG way this week.  All our Strength work will be EMOMs, mostly with a pause scheme.  Get ready for gymnastics moves like pull-ups and T2B.  Please bring those towels we handed out daily so we are able to continue practicing our sanitation protocols and get fit in a safe environment.  

HERE WE GO! 

Monday

Strength

EMOM 6

5 DB Pause Front Squats

Metcon

4 Rounds

400m Run

15 DB Thrusters

10 T2B

Tuesday

Strength

EMOM 6

5 DB Pause Row

Metcon

22-16-10

Reverse Burpees

Pull-ups

Renegade Rows

Wednesday 

Strength

EMOM 6

5 DB Pause Strict Press

Metcon

AMRAP 12

30 Doubles

10 Alt DB C&J

5 DB Sit-ups

Thursday

Strength

EMOM 6

5 DB Pause Good Morning

Metcon

1000m Row

50 Front Rack DB Lunges

30 Alt Single Arm Clusters

15 Single Arm Devils Press

Friday

Strength

EMOM 6

6 Alt DB Snatch

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Friday 7-24-2020

Strength

EMOM 8

2 Hang Cleans

Metcon

AMRAP 20

20/16 Calorie Row

10 Alt DB Hang Clean

10 Single Arm Devils Press

50m Right Arm DB Farmers Walk

50m Left Arm DB Farmers Walk

Thursday 7-23-2020

Strength 

EMOM 8

2 Power Snatch

Metcon

60 Pistols

50 Sit-ups

40 Lunges

30 Deadlift

20 Reverse Burpees

10 Power Snatch