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FRQNCY Performance, located in Islip, NY, is redefining high intensity group training. Above all, we are a community. Our signature 60 minute group classes lead the way in results driven fitness with our unmatched programming. These classes are complemented by our Yoga, Pilates, and Mobility-driven classes that support recovery and overall well-being. In addition to classes, we offer Open Gym sessions to get in your extra work and when you're done, stop by Café FRQ for protein shakes and other healthy bites! Come visit our state-of-the-art facility, enjoy your first class free, and experience why FRQNCY Performance is the premier group training destination in the world.
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Our members come first here. Every class is powered by collective energy, support, and shared ambition.
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Our programming is best in class. It is designed to push you past your limits and reach an unimaginable potential.
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We offer group training classes that blend strength and conditioning throughout the week. Our All Access membership includes unlimited group classes, Pilates, Athletic Recovery classes, and access to Gold's Gym Islip.
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Built for those who want real size and strength. We train the fundamentals through big compound lifts like squats and bench press, then layer in variations that target every angle of your upper and lower body. Using barbells and dumbbells, each muscle group gets the right balance of volume and frequency to maximize progress. With minimal cardio, the focus stays on moving heavy weight, building muscle, and getting stronger week after week.
Full body hybrid training combining strength and conditioning work to build both power and endurance. This consists of blending conventional and explosive lifts, plyometric movements, and functional strength with high-intensity cardio.
Building the aerobic foundation and skills needed to PR your next race. These sessions blend running with HYROX stations like sled pushes/pulls, wall balls, and erg work. The focus is on learning pacing, improving endurance, and practicing each exercise to replicate what it feels like to be competing on race day.
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