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
Deadlift:
8 x 3 @ Building to RPE 8
Conditioning
For time:
6 rounds of:
200m Run
15 Burpees over Dumbbells
10 Alternating Dumbbells Snatch
——NOTES——
RX: 70/50lb
Time Cap: 20 Minute