Wednesday, 2-1-12

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WE ARE RUNNING. BRING APPROPRIATE ATTIRE

Strength/Skill – Front Squat

5 rounds for time
6 CTB pull ups
5 Front Squat @225/155 185/125 135/95
200 meter run

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Thursday, 5/12/11

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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!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…

Tuesday, 7-18-17

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Tuesday, Wednesday and Thursday 5AM classes this week!!!   Strength: 3 Clean Grip High Hang Shrugs + 2 Clean Grip Hang High Pulls + 1 Power Clean Work up to a heavy complex.  Hands do not leave bar   15 min AMRAP   9 Power Cleans 155/115 6 Burpees   Increase burpees by 2 every…

Tuesday, 10-2-18

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Happy Birthday Coach Matt!!!   2 RDs 10 BB Snatch Grip High Pull 10 BB Power Snatch 10 BB Hang Sq. Snatch EMOM x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (80-85%)…

Monday, 1-13-14

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A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds…

Thursday, 2-8-18

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Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*