ANNOUNCEMENTS 📢
Save the Dates 📅
- Saturday 5/17 – Picnic Outing @ Astoria Park Starting at 5pm. Bring friends & pets!
- Monday 5/26 – Memorial Day Murph; 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
COMMUNITY:
In Pairs
3 Rounds, every 10:00 –
200M Run, Together
40 DB Hang Snatch, Synchro
80 Goblet Squats, Split as needed
200M Run, Together
WEIGHTLIFTING:
LIFT:
Snatch Double
ACCESSORY:
3x
12 Straight Leg Box Jumps
12 Diagonal Band Pull Aparts, each direction
12 Seesaw Row, each side
THE PUMP:
BENCH PRESS:
2 x 4 @ 80%
2 x 3 @ 85%
2 x 2 @ 90%
PULL-UPS:
6 x 3 (1 1/2 Pull-ups)
*Pull Chin Over bar, lower half way down and then pull chin back over bar for one rep. Use a band (if need be) that allows you to get 3 reps unbroken.
ARMS:
3 x
BB Curl 21s (7 Bottom + 7 Top + 7 Full ROM)
21 Bench Dips (7 Slow + 14 Fast)
ABS:
Coaches Choice