ANNOUNCEMENTS 📢
MOCK HYROX NOW SUNDAY MAY 18 @1PM
Save the Dates 📅
- Saturday 5/17 – Picnic Outing @ Astoria Park Starting at 5pm. Towards the lawn on the north side of the park. Bring friends & pets! BYOA (Anything). Questions? Speak to Coach Marcelo.
- Monday 5/26 – Memorial Day Murph; 75 minutes heats at 8:15am, 9:30am, and 10:45am.
Healthcare Appreciate Week May 17-23
We’re offering free unlimited classes for a week to healthcare workers—plus they get 2 CME credits just for participating! If you know someone in the medical field who lives or works in Astoria, send them this link or grab a postcard with QR code at the front desk.
PROGRAMMING
Strength
Back Squat:
5 x 3 @ 87%
-then-
3 x 6 @ 77%
——NOTES——
% off of 1RM Back Squat
Rest as needed between triples.
Limit rest to ONLY 1 minute on 6 rep drop sets.
Conditioning
——RX——
For time:
3-6-9-12-15 of:
Kettlebell Swing
Toes to Bar
-Rest 2:00-
15-12-9-6-3 of:
Toes to Bar
Kettlebell Swing
——FITNESS——
9 rounds of:
9-8-7-6-5-4-3-2-1 Half Burpees
10 Kettlebell Swings
——NOTES——
RX Kettlebell: 70/53lb
Time Cap: 12:00