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STRENGTH: Superset 10- 12 Bent over barbell rows 10-12  tricep extensions METCON: 3 rds for max reps: 1:00 burpees 1:00 kb swings 53#/35# 1:00 deadlifts... Read More

METCON With a running clock from: 0:00 – 10:00 Row 1800/1500 Meters With the remaining time As many reps of: Clean and jerks, 135#(95#) 10:00... Read More

Happy Monday everyone!! Let’s start the week strong! Get in as many times as you can from here on out to the end of the... Read More

ANNOUNCEMENTS: The 8:30 am class is cancelled for the day.  Due to lack of attendance starting next week the 6:30 am class will be held... Read More

Please don’t forget to have your money in for the holiday party which is on Saturday, December 8th at Napper’s in Smithtown. Open bar includes... Read More

STRENGTH: Split Jerk 1/1/1/1/1 OPEN 12 Rounds for time: 4 Pull-ups, strict 3 Handstand push-ups, strict 2 Ring dips, strict   PERFORMANCE 12 Rounds for... Read More