Wednesday, 12-14-16

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!! Congratulations to Debbie for coming in first place…

Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

Closed Thanksgiving. 9am class Friday. WOD 18 min AMRAP: 10 weighted step up and overs 45/30 12 KBS 53/35 20 hollow rocks Strength- Back squat 8 reps@65% 6 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 1 @ 90%

Muscleuppaleo samples in the fridge. Help yourself to one.  Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…

Strength/Skill – Hang Squat Snatch 5 R.F.T. 5 Hang Squat Snatch 95/65 10 Burpee Box Jumps 24/20 15 Toes Through Rings CrossFit Kryptonite

  Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…