Workout of the Day

Monday October 8, 2018

“In order to be number one, train like you’re number two.” Click Here to watch Krysta’s interview before her Boston Qualifying Marathon Time. Technique Primer 3-4 x Muscle Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch A. 1 Snatch EMOM x 12 B. For Time: WODAPALOOZA Qualifier 1 150 Double Unders 60…

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Sunday October 7, 2018

Today’s class will be at Unionvale Middle School on the track from 9:45 – 10:45 am. It will be a pacing based workout so whether you’re the fastest or slowest runner in the history of the world we’ll be able to adjust the workout to you ability. Please sign up in mindbody. Open gym will…

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Saturday October 6, 2018

*Sundays class will at 9:45 – 10:45 am at Unionvale Middle School for a track workout. It will be pacing based so whether you’re sprinting or the slowest jogger in the history of the world we’ll be able to adjust the workout to your ability. “If you want things you’ve never had, you’ve gotta do…

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Friday, October 5, 2018

Weak. Things. Break. – Louie A. 1 Clean and Jerk EMOM x 12 (+5 lbs from last week. Climb on the last 3 if it feels good.) B. Dirty Dozen – AMRAP 13 13 Back Squats 185/125 52 Wallball @ 20/14 13 Snatches @ 135/95 52 T2B *Bonus A. 3 Rounds: 25 DB Floor Press…

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Thursday October 4, 2018

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.” A. “Half Past” Full Tabata of each movement 1. Bike 2. Kettlebell Swings @ 70/53 3. Double Unders 4. Sit Ups 1 Minute rest between rounds Bonus: ROM WOD

Wednesday October 3, 2018

“Sometimes just putting int he work is what you need to do to get better. So, put in the work.” A. Front Squat 6×3 B. EMOM x 20 Odd: 5 Thrusters @ 75/55 + 5 C2B Pull Ups + 5 Bar Facing Burpees Even: 20 / 16 Cal Row Performance: 5 Thrusters @ 75/55 +…

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Tuesday October 2, 2018

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” – Greg Glassman A. Deadlifts – 10 – 8 – 6 – 4 –…

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Monday October 1, 2018

*Congrats to Krysta for completing the Wine Glass Marathon yesterday in Corning, NY. She finished 26.2 miles in 3:34:25. That breaks down to around 8:11 a mile and qualifies her for the Boston Marathon! “Burn one thing into your nervous system: You will not achieve what you want to achieve if you spend time wallowing…

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Sunday September 30, 2018

“Insist your foundational pieces are rock-solid” – Greg Glassman A. Life Boat: EMOM x 18 Min 1: Cal Row Min 2: Strict Press @ 75/55 Min 3: Sit Ups Score is total reps

Saturday September 29, 2018

“Opportunities are everywhere. So are excuses. Your life. Your choice.” A. “Warrior Dash ” – For Time – Teams of 2 2 Mile Run (relay style) 6 Rounds of DT (split the work) 1 Mile Run (relay style) 4 Rounds of DT 800M Run (relay style) 2 Rounds fo DT DT = 12 Deadlifts /…

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