Author Archives: Lou

CHRISTINA HAD A GREAT WEEK!!!

Welcome Christina!!! WOD 7 Rounds 7 Box Jump 24/20 7 Burpees 7 DB HPC 45/30 7 Ring Dips

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IT’S THAT TIME OF YEAR AGAIN!!! YES!!!

The 3rd annual Little Neck Circle of the King’s Daughters OYSTER ROAST is just a few weeks away!!! Those of you who have attended the last two years know this is a great afternoon filled with INCREDIBLE food & a … Continue reading

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THE NAVY TRUSTS PABLO TO DRIVE THE SHIP!!!!

Strength Snatch Complex -work up to your heaviest: Snatch Pull Power Snatch Hang Power Snatch WOD 3 Rounds 400m Run 12 Hang Power Snatch 95/65

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COACH BOB!!!

Strength EMOM/10min 3 Deadlift @ 70-75% 10 Double Unders WOD 4 Rounds 3min work/1min rest, alt. arms 5 KB deadlift 1.5/1 5 KB front squat 5 R. KBS

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