Warm-up: 200m Run then 3rds of: 5 Kettlebell Windmill (each) 5 Single Arm Kettlebell Press (each) 5 Ring Row Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press 6 1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3 Workout of the Day: 500m Row 400m Run 30 Ball Slam 25 Dumbbell Hang Clean and Jerk...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Overhead Squat 10 Hollow Rock Strength: Front Squat 10×60%, 10×65%, 10×70% Workout of the Day: 4rds for time 25 Double-unders 15 Overhead Squats (95/65) 5 Lateral Burpees Over the BarbellRead More

Warm-up: 20 Jumping Jacks then 3rds of: 3 Romanian Deadlift 3 Muscle Clean 3 Hang Power Clean 3 Power Clean  Then take 5-8min to build to no more than 85% of your 1Rm Power Clean Workout of the Day: 8 Power Clean (Rx 155/105 Rx+ 185/135) 12 Power Clean (Rx 135/95 Rx+ 155/115) 16 Power...Read More

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of...Read More

June 1st, 9:30am, it’s on! We’re teaming up with our friends at Proper & Wild to bring you the Park Avenue Duathlon! Fun run, entry level workout & refreshing smoothies to cool off with at the end! Space is LIMITED and you MUST sign up ahead of time to attend. Link below with all the...Read More

Warm-up: 200m Run then 3rds of: 5 Snatch Grip Romanian Deadlift 3 Muscle Snatch 3 Behind the Neck Snatch Grip Press Strength: Deadlift 3×10 @65-70% Workout of the Day:21 Hang Squat Clean 12 Strict Handstand Push-up 15 Power Snatch 9 Strict Handstand Push-up 9 Thruster 6 Strict Handstand Push-up Or 21 Hang Squat Clean15 Strict...Read More

Mobility: Shoulders & Lats Skill: Toes to Bar Workout of the Day: Options: 1) Row 2) Bike 3) Skills 4) 4rds 300m Run/Row 100m Kettlebell Farmer’s Carry (53/35) 15 Reverse Burpee 10 Parallette Pass ThruRead More

Barbell Warm-up: Olympic Lifting: Every Minute on the Minute x 10min Power Snatch x 1 rep Sets 1-5 65-70% Sets 4-6 70-75% Workout of the Day: 600m Run 60 Push-up 400m Run 40 Pull-up 200m Run 20 Front Squat (135/95)Read More

Warm-up: 200m Run then 3rds of: 5 Kettlebell Windmill (each) 5 Single Arm Kettlebell Press (each) 5 Ring Row Strength: 4 sets 1a) 1-1-2 Dumbbell Bench Press x 6 1b) Strict Pull-up x 6-8 or Strict Muscle-up x 1-3 Workout of the Day: 2 person team 4rds each 12/10 Calorie Row + 4 Dumbbell Lungsters...Read More

Warm-up: 200m Run then 3rds of: 3 Muscle Clean 3 Front Squat 3 Strict Press Strength: Tempo Front Squat @23X1 5×5 Only increase if you are adhering to the tempo. Workout of the Day: 15 Power Clean and Jerk 750m Run 15 Power Clean and Jerk Finish: 3 sets Reverse Snow Angels x 20 90sec...Read More