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
Strict Press:
3 x 6 Building to RPE 9/10
-then-
3 x 10 @ 80% (of Best 6)
Conditioning
——RX——
For Reps:
6 sets of:
2:00 on / 1:00 off
10/8 Calorie Row (RX+ = 12/10)
50 Double Unders
Max Wall Walks with remaining time
——FITNESS——
For Reps:
6 sets of:
2:00 on / 1:00 off
10/8 Calorie Row
30 Single Unders
Max Inch Worms with remaining time