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.
Mock HYROX This Friday May 9 @6:30pm 🏃
Calling all HYROX athletes! Coach Ben is organizing a mock Hyrox on Friday – to sharpen your skills for race day. Let him know when you’re racing and if you’re in by filling out this form.
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:
Snatch Complex:
——RX——
Squat Snatch + Hang Squat Snatch + Overhead Squat
——FITNESS——
2 Hang Power Snatch + 1 Overhead Squat
—————
15 Minutes building to a Heavy
CONDITIONING:
——RX——
For Reps:
5 sets of:
2:00 on / 1:00 off
12/9 Calorie Row
9 Toes to Bar
Max Overhead Lunge Steps w/ remaining time
——FITNESS——
For Reps:
5 sets of:
2:00 on / 1:00 off
12/9 Calorie Row
9 Plate Ground to Overhead
Max Overhead Lunge Steps w/ remaining time
——NOTES——
RX: 45/35lb Plate