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
SKILL/STRENGTH:
Ring Muscle-ups:
[Skill Warm-up for all]
2 sets of:
5 Ring Kip Swings
5 Ring Transitions – Sitting on feet
:10 Ring Support Hold – Top
:10 Ring Support Hold – Bottom
[Advanced Skill]
Every 2:00 x 5 sets:
6-9 Ring Muscle-ups
[Intermediate Skill]
EMOM 10 of:
1-3 Ring Muscle-ups
[Strength]
EMOM 10 of:
3 Dips
*May use Rings or Matador
*May use bands
CONDITIONING:
——RX+——
For time:
3 rounds of:
400m Run
40 Wallballs
80 Double Unders
40 Push-ups
——RX——
For time:
6 rounds of:
200m Run
20 Wallballs
40 Double Unders
20 Push-ups
——FITNESS——
For time:
10 rounds of:
100m Run
10 Wallballs
20 Single Unders
10 Push-ups
——NOTES——
Time Cap: 24 Minutes