Wednesday, 8-24-16
CrossFit Total
15 min to establish your 1RM
Back Squat
Push Press
Deadlift
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Friday, 1/14/2010
Byadmin
2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
Saturday, 9-14-13
Byadmin
Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats
Wednesday, 12-17-14
Byadmin
Strength: 2 Power cleans + 1 Hang Clean + 1 Jerk X 10 70% 10 to 1 Wall Balls 20/14 Walking lunges ea. leg Rest 1 to 10 Strict deficit HSPU 45lb plates w abmat Burpee Broad Jump
Friday, 12-23-16
Byadmin
Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows
Monday, 11/3/14
Byadmin
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters
Friday, 7/1/11
Byadmin
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. W.O.D. 21-18-15-12-9-6-3 Front Squat 135/95 95/65 65/35 5 Strict Pull ups No racking weight on front squats. All sets and reps must start with a power clean and end on the floor.