We’re teaming up with our friends at FlexFiit for this year’s 5K Turkey Trot in Astoria Park. Sign up now and help provide groceries for neighborhood families in need! The race kicks off at 8 AM, with sign-in and warm-up starting at 7:30 AM. Your registration fee includes a finisher T-shirt (while supplies last) and a donation to the Astoria Food Pantry. Last year’s trot helped provide over fifty bags of groceries for local families in need—this year, our goal is to double that!

How to Register:
Use the QR code above or click here to register.
At checkout, please include your full name and T-shirt size (XS–XXL) in the Notes section.

Bring a Friend!
Sign up with a non-member friend and use code 2TURKEYS at checkout for $10 off ($90 total for two participants).

Help make this year’s Turkey Trot the biggest yet—let’s get out there for a great cause and a great community!

Starting this week, class programming will no longer be posted here on the blog.

You can now find weekly programming directly in SugarWOD, complete with athlete notes, workout tracking, and all the fist bumps you could ever want to hand out.

We’ll still use this space for occasional updates and announcements—so stay tuned as it evolves.

Check this week’s programming email for details on the updated schedule and instructions for downloading and using SugarWOD.

Get ready to track your progress in one easy place!

🤩 Sunday Funday with Coach Nate!

Prep
Muscle Snatch + OH Squat (1+1)

Build
Snatch Pull + Snatch + OH Squat (1+1+1)

Accessory
Confidential…

🙌 COMMUNITY

Today’s community workout is the LEAN FOR HALLOWEEN WOD!

With a Partner; Share work, except for the run, which is together.

1,000M Run

60 Toes To Bar

240 Double Unders

120 Wall Balls

240 Double Unders

60 Toes To Bar

1,000M Partner Run

🏋️ WEIGHTLIFTING

Our lift today is the Power Clean. Accessory work will follow.

💪 THE PUMP

Today starts with building to a heavy 5-rep max Bench Press before testing endurance with back-off sets. Then it’s all about the arms — alternating EMOMs that hit lats, biceps, and triceps for a full upper-body pump. Core finisher to close it out.

🎃 LEAN FOR HALLOWEEN – NOON

See above…

See you at the gym!

CONDITIONING

A long one for Friday, featuring Wall Walks, DB Snatches, and – you guess it – Burpees!

What to Know Before You Come:

• Accessory work to follow.
• Pace early—this is a 30-minute grind, not a sprint.

See you at the gym!

STRENGTH

Today’s focus is the clean. Start with an EMOM of doubles and singles and then continue building to a 1RM clean. Prioritize crisp technique and speed under the bar.

CONDITIONING

A 20-minute EMOM that rotates through rowing, jump rope, a clean complex, and rest. The goal is consistent effort and clean, efficient reps under moderate fatigue.

What to Know Before You Come:

• Pack your lifters if you use them for cleans.
• Bring your rope if you have your own for double-unders.

See you at the gym!

STRENGTH

Today’s strength focus is the split jerk, building to a heavy single. Prioritize precision and speed under the bar as you move into heavier loads.

CONDITIONING

A bodyweight benchmark-style workout blending running, squats, push-ups, and pull-ups. RX+ athletes may wear a weight vest.

What to Know Before You Come:

• Bring running shoes.
• Pack grips if you use them for pull-ups.
• If you are doing RX+, grab a weight vest.

See you at the gym!

SKILL SESSION

Today we’ll focus on kip proficiency for toes-to-bar. We’ll break down mechanics, timing, and body control to help you move more efficiently on the rig.

CONDITIONING

A short for-time workout with high volume toes to bar, barbell work, and box jump-overs.

ACCESSORY

Includes rows and stagger-stance good mornings to build balance, posterior chain strength, and stability.

What to Know Before You Come:

• Bring grips if you use them for T2B or bar work.

See you at the gym!

STRENGTH

It’s back squat day, and we will be building to a heavy single!

CONDITIONING

A not for time workout with bike, running, and wall sits. *Athletes may start this as they finish testing their Back Squat 

What to Know Before You Come:

• Don’t forget your lifters, knee sleeves and belts if you use them for back squats.
• Bring your runners for the conditioning.

See you at the gym!

🙌 COMMUNITY

Today’s community workout is the LEAN FOR HALLOWEEN WOD, which is FORTITUDE!

EMOM x 30 Min
Odd: 15/12 Cal Row
Even: 15 Burpees

🏋️ WEIGHTLIFTING

Our lift today is a Thruster + Split Jerk. Accessory work will follow.

💪 THE PUMP

Today’s pump session starts with15:00 to Build to a Heavy Single Bench Press. The rest of the class will be a sick arm pump, plus abs!

🎃 LEAN FOR HALLOWEEN – NOON

FORTITUDE. Let’s goooooo!

See you at the gym!