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What a great day going over Toes to bar progression! I know many of you either improved your technique and/or finally got some kipping toes... Read More

SKILL 15 minutes Toes to bar progression METCON OPEN & PERFORMANCE “Life Alert” AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats... Read More

If anyone is interested in a local team competition, there is one coming up on June 2nd at The Rinx in Hauppauge. This is a... Read More

Let’s end the weekend with a benchmark workout. Don’t forget your running sneakers! OPEN & PERFORMANCE “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats... Read More

OPEN “High Roller” AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups PERFORMANCE... Read More

METCON “RUNNING WITH ANNIE” OPEN/PERFORMANCE 50-40-30-20-10 Double unders Situps 400 meter run after each interval *SUB OUT 500 METER ROW FOR RUN FITNESS 50-40-30-20-10 Single... Read More

STRENGTH: superset Bench press 5 x 3 (progression in weight) bent over row 3/3/3/3/3 (same weight) METCON: OPEN/PERFORMANCE “HEAD TO TOES” 5 rds: 5 hspu... Read More

STRENGTH: Push press 2/2/2/2/2 METCON OPEN – PERFORMANCE “PEG LEG” 5 Rounds: 27 Air Squats 15/12 Calorie Bike 15 Kettlebell Swings (53/35) FITNESS “PEG LEG”... Read More