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). Let’s hope for some nice weather! ☀️
- 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
Clean and Jerk Complex:
——RX——
Squat Clean + 2 Front Squat + Jerk
——FITNESS——
Hang Power Cleans + 2 Front Squats + Jerk
—————
15 Minutes building to a Heavy
Conditioning
——RX——
Every 4:00 x 6 sets:
15/12 Calorie Row
12 Box Jump Overs
12 Front Squats / Shoulder to Overhead
——FITNESS——
15/12 Calorie Row
12 Box Jump Overs
12 Dual Dumbbell Squats / 12 Dual Dumbbell Shoulder to Overhead
——NOTES——
-Sets 1,3,5: Front Squats
-Sets 2,4,6: Shoulder to Overhead
-Barbell: 60% of best complex
-Box: 24/20in