3 sets:
300m row
4 turkish get ups (4 ea. arm)
25ft inch worm

Dead lift
4×4 @ 70%
1×2 @ 80%
1×2 @ 90%
1×8+ @70%

*Hold a neutral grip on the bar as long as possible, no hook grip or mixed grip. If it becomes impossible to lift with neutral grip then use mixed grip (not hook grip).

For time:
2 rounds
30 dips
40 sit ups


Hey everyone, the Long Island marathon is almost here and you can still join team WSA and donate to help the raise money and be a part of the movement. The link to donate is, https://williams-syndrome.org/civicrm/pcp/info?reset=1&id=1328

The sign in process will now take place at the front desk. If any problems come up during your sign in it will be taken care of on the spot to keep the flow of class running smoothly.

If you haven’t seen the latest email blast, we have just introduced our very first REWARDS program. This program can get you anywhere from $50.00 to 3 months FREE at 516. If you have not received this email or would like more information about it please see Tyler, Tiffany or Christine at the front desk.