Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.
Classes are almost full. I am collecting donations now.
We will be going to JC’s Saturday, May 12th…Save the date!
24 Min EMOM
Min 1 – 50 D/U
Min 2 – 12 KBS 70/53
Min 3 – 6 Power Clean 155/105
Min 4 – 15 Sit Up (12 GHD)
With remaining time of the class spend some time working a weakness or a favorite:
D/U, Kipping work (pull up or HSPU), MOBILITY
Come see Kelly D’s Radio Blue Band. They will be performing 7:30 – 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 – 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Chipper – For Time: 100 – Double Unders 30 – Wall Ball 20/14 20…
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
July 4th regular morning classes only No afternoon classes. F Strength/Skill – Deadlift – 10 Rep Max 5 R.F.T. 10 Goblet Squats (Plate 45/25) 10 Seated Twists (Plate 45/25) 10 Front Lateral Rises (Plate 45/25) 10 Burpees (On Plate) Plate cannot leave hands until burpees!! 5 Burpee Penalty if so!!!!!!!!!!!
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders
Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…