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
CONDITIONING:
For time:
5 sets of:
15 Burpee Box Jump Overs
10 Deadlifts
-Rest 1:00 between sets-
——NOTES——
RX: Barbell: 225/155lbs / Box: 24/20in
FITNESS: Regular Burpees
Time Cap: 15 Minutes
ACCESSORY:
400m Farmers Carry
——NOTES——
RX: Kettlebells: 2x32kg/2x24kg