Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st.
Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be a track workout posted for that day.
4x (400m fast pace, 100m easy jog, 200m at faster pace)
2min rest b/t sets
Snatch
Find a new max
Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk, please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…
For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 135 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 70/45 pound dumbbells 70/45 pound Dumbbell snatch, alternating, 20 reps Run 100 meters
28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*
REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Power Snatch: 1-1-1-1-1-1-1-1 EMOM – 20 Minutes: 2 Power Snatch 10 Double-unders There is no prescribed loading for the power snatches. In fact, athletes should feel free to increase weight as they choose along the way. That being…
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville,…