Friday, 8/26/11

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES
Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes.
NEW SCHEDULE effective Thursday 9/8/11
M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM
T -TH AM CLASSES 5-6AM, 6-7AM
ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM
NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11

Skill/Strength – Clean & Jerk 1-1-1-1-1

15 min A.M.R.A.P.
One minute each of the following:
Row(calories count as reps)
K.2.E
Double Unders
Inverted Burpees
Squats
At the end of each round, rest one minute.

31 Heroes – September 3, 2011. Please come out and show your support.

This nation will remain the home of the free only so long as it is the home of the brave.

On August 5th 2011, a chinook helicopter carrying troops in Afganistan was shot down by ground fire. These troops were heading to a location where other American soldiers were under attack by enemy combatants. Among the soldiers killed in action, 31 were special forces soldiers.

When: 9 am, On September 3, 2011

Where: CrossFit Kryptonite, 15 Frowein Blvd. Center Moriches, N.Y.11934

Who: ALL are welcome

Cost: $31 donation – Register here for a $31 donation and a commemorative T-shirt…http://31heroes.com/registration/

Why: To honor our heroes killed in action August 5th with a workout. It is an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The WOD:
“31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters, 155# (105#)
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30″ (24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

31 of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, & individual family funds. Please join us as we pay our respects through sweat.

Register here ( http://31heroes.com/registration/) for a $31 donation and a commemorative T-shirt.