ANNOUNCEMENTS 📢
😎 PICNIC GATHERING ASTORIA PARK SATURDAY 5/17 @5PM – Let’s hope for nice weather!
🏃 MOCK HYROX SUNDAY 5/18 @1PM
🇺🇸 MEMORIAL DAY MURPH MONDAY 5/26 – 75 minutes heats at 8:15am, 9:30am, and 10:45am. Check out the story and the workout here: Murph
🩺 HEALTHCARE APPRECIATION 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:
For Time, In Pairs
800m Medball Run
80 Medball Pass Sit-ups, Total
800m Run
80 Plate Ground to Overhead, Synchro
400m Run
40 Overhead Walking Lunges, each*
*one athlete working at a time
30 Min Cap
WEIGHTLIFTING:
LIFT:
Segment Power Snatch + Hang Power Snatch (1+2)
ACCESSORY:
3x
1:00 UB Wall Sit, add weight if able
1:00 UB Overhead Plate Hold
*rest as needed in order to go UB
THE PUMP:
BENCH PRESS:
2 x 3 @ 82.5%
2 x 2 @ 87.5%
2 x 1 @ 92.5%
BENTOVER ROWS:
5 x 10 Bent Over Rows (Building)
ARMS:
5 x (:30 on. :15 off)
Push-up
Ring Row
Banded Tricep Ext
DB Curl w/ Twist
ABS:
5 x :30 Side Plank, each side