Saturday, 11-12-16

Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…

Some reminders: Saturday 9-26: Wod Wars from 1-5. Janel, Matt, Jon, Jordan, & Skidz are competing. They can still use volunteers. Let me know. Calverton Links 149 Edwards Ave Calverton , NY 11933 Friday 10-2: Tribal Games. Matt & Janel are competing. Let me know if you want me to pick up tickets so we…

Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     20 min AMRAP 20 Weighted Step Ups 24/20 35/25 in ea Hand 10 Pull Ups 20/15 AAB 10 HSPU Skill work

Strength- Push Press 5-5-5-5 W.O.D. -5 R.F.T. – 22 Box Jumps On & Off 20″/18″ 11 Push Presses 95 /65 1 Rope Ascent PEANUT BUTTER It’s not the ingredients in the peanut butter we don’t like, it’s the peanuts themselves.When peanuts grow, they can harbor carcinogenic mold called an “aflatoxin“. This goes for conventional and…