Monday, 7-2-18

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ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE.

Need at least 3 to have the class. You will be able to see from the app who is signed in.

 

*****July 4th hours: 8,9 and 10am only!!!

 

We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info.

*****PLEASE NOTE DUE TO JULY 4TH, WEDNESDAY’S CLASS WILL BE HELD ON MONDAY.

Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration of proper technique and mechanics. The safety of the young athletes is of the utmost importance and our goal is to support them in making gains across a broad range of physical fitness domains.

*Powerlifting & Olympic Lifting

*Gymnastics & Bodyweight Movements

*Endurance activities

*Mobility & Dynamic Stretching

 

-$10 per drop in with no long term commitment.

-Tuesday & Thursday

10-11AM(13-15 year olds )

-Wednesday

10-11Am (10-12 year olds)

 

WOULD LIKE TO SEE IF THERE WOULD BE AN INTEREST IN A MARTIAL ARTS CLASS, TOUGHT BY KEN NILSON.

From 1983 – present  he has been a trainer for the military and law enforcement.

From 2009 – present he has been the director of Modern Gojo.

From 2009 -2013 he was the trainer for the US Marines in Iraq.

93,94,95 Police Olympics: 1 Gold, 2 Silver and 4 Bronze

1975-1983 Head Martial Arts Instructor Adelphi University.

Class would meet once a week @ $60.00/month.

Please see me>

 

 

 

 

Warm up:
2 RDs at easy pace
7 light db upright row to press
7 DB push press
7 BB Push Jerk
30 D/U

17min running clock:
7 min
Split Jerk Tech work

10 min EMOM
2 Split Jerks
build to a heavy double

Granite Games #5
2 Rounds:
6 Ring Muscle Ups (C2B Pull Ups)
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)

*18min Cap*

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