Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
12 Min EMOM
Min 1- 30 Toe Taps
Min 2- 20 K2E in V-sit
Min 3- 20 Hollow Rock
3 RDS
50 D/Us
21 T2B
50 D/Us
15-12–9
Front Squats
135/95
185/125
225/155
Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share. You can work out at gym next door. Just let them know you are dropping in from Kryptonite. You will have to fill out a waiver over there. Thank you EMOM for 5min 1 Snatch Grip Deadlift +…
If Center Moriches School is closed due to snow, we will be closed too. Wednesday classes cancelled. Tonights 6PM class cancelled. Strength: Back Squats 5×2 at 80-90% of 1RM 7 min EMOM 5 Power Cleans at 75% 10min AMRAP 10 Thrusters 95/65 10 T2B
Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats
“Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest
“Tababta you face off mash up” W.O.D. Tababtas Front Squat – 115/95 100/75 85/45 Deadlifts – 115/95 100/75 85/45 Back Squats -115/95 100/75 85/45 Burpees over the bar
7PM Classes start tonight. Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU