Monday, July 9th 2018

1 Year Anniversary Party
This Saturday, July 14th 2018
At North Fork Brewing Co in Riverhead
12pm-3pm
$25 Person We’ll have two kegs of two different types of beer. Bring your own food. Kids are welcome, HOWEVER, we’re stationed in the brewing area and there are LOTS of shiny objects with handles. Just a heads up, Parents. RSVP by commenting in the FB Group or sending me a message (631) 312-1447!
That said we will only have 1 class this Saturday at 8:30am.

Warm-Up
400m Run
1 Min Wide Squat Hold
:45 Second Right Side Half Split
:45 Second Left Side Half Split
10 Cat/Cow
3-Way Banded Stretch

Strength:
Back Squat
4 Sets 8 Reps
Rest 2 Minutes Between Sets
*Same Weight all 4 Sets
*Warm-Up with 45%-50% of 1RM and Start working sets

Static Front Rack Hold
4 Sets of 20 Seconds of Work; 60 Seconds of Rest
Should be at 100% of 1RM Front Squat or more. You can increase from last week

Workout Of The Day
AMRAP 10
9-6-3
Thrusters (135/95)
Toes To bar
Cal row

* This workout has a very heavy thruster in it. It's supposed to be this way. It's not touch and go unless you're a fire breather. Choose a challenging weight even if you're someone who scales often.