Clean Prgression


Clean Progressions – Take some time and work on your clean form


15 min AMRAP

5 Hang Cleans 95/65

5 Handstand Push-ups

Squat Therapy

Come in and work on your squats!

Overhead Squat: 5-5-5

Front Squat: 3-3-3

Back Squat: 1-1-1

Post your heaviest loads from each squat to comments.


Fight Gone Something else

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 

  1. Battling Ropes
  2. Ball Rotations 20/14
  3. Ground to overhead 45/25# plate
  4. Burpees
  5. K2E

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Bodyweight Sunday

Hope everyone is on their way to a full recover from Sandy!  


4 RFT 

12 Knees to elbow

14 Ring push-ups

16 Burpees

18 Ring rows (feet elevated)

200m run

Danger WOD**


We will be running some classes during daylight hours.  Come blow of some steam cause by that beach Sandy at: 8am, 9:30am, and 10:30am.

*We can only open one of the bay doors manually so it will be a little dark in the gym, but its still safe to train!  If anyone has any questions call or text Steve on his cell: (516)-659-4116

**There is nothing dangerous about this WOD…just sayin’



Row 500m

25 KB Deadlift 2/1.5 pood

25 Sit-ups