TODAY WE WILL BE RUNNING IN THE STAN WONG 5K. THAT WILL BE THE W.O.D. FOR THE DAY. PLEASE TRY TO PARTICIPATE. IF YOU CAN’T MAKE THE 5K THERE WILL BE AN 8 A.M. ONLY W.O.D. READY FOR YOU AT THE GYM. IF YOU CAN, PLEASE REGISTER SAT. MORNING IN EAST MORICHES OR @ STANWONGFOUNDATION.ORG. ALL CROSSFITTERS WILL RECEIVE A FREE CROSSFIT KRYPTONITE T-SHIRT IF THEY PARTICIPATE. WE NEED TO GET THE WORD OUT. THANK YOU AND HOPE TO SEE YOU THERE.
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Strength-Thrusters – 3-3-3-3 W.O.D. – 3 R.F.T. 200 m Plate Carry 20 Box Jumps 24″ 20 KB Swings 1.5/1.0 20 Thrusters 45/35 40 D.U.’s
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH When was the last time you ate…
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
Join us tomorrow @ 11AM for light refreshments, as we cheer our fellow Kryptoniters doing the first Open Wod of 2014!!! 14.1 OPEN WOD 10 min AMRAP 30 D/Us 15 Snatches 75/55 Warm up: simulated snatch movement and ankle ROM: 10min aerobic increasing intensity; 4min easy, 3min harder, 2min harder, 1min intense. Dynamic mobility for…