Today's WOD

Wednesday 11.25
There will be no 9am or 6:30pm class today
Clean and Jerk (7x2 Across on the :90)
Metcon (AMRAP - Rounds and Reps)
20 Wall Balls
20 Toes to Bar

Past wods

Tuesday 11.24
Thanksgiving Day class will be tentatively at 9am this year, weather dependent. If it rains a home WOD will be posted.
Metcon (Time)
4 Rounds:
400m Run
30 Alternating Dumbbell Power Snatches (50/35)
20 Burpee Over DB


Monday 11.23
For those who signed up for a headband the final price is $13 a headband! You can pay Coach Ben via venmo, zelle or leave cash at the box! Please leave a note with your name so I know who is paying me. My phone number for payments is 516-818-6927 and my Venmo name is Ben_Sondgeroth.
Back Squat (3-3-3)
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
Metcon (AMRAP - Reps)
5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
- Rest 1:00 between sets


Sunday Funday
Metcon (Calories)
Teams of 2:
AMRAP 15 Calories
On the 2:30 (including 0:00)
10 Power Snatch (75,55)
10 Burpees
*both partners must stop and perform the movements, alternate rowing in remaining time as you see fit*