Tuesday, 7-3-18

 

Does anyone have a fresh water fish tank

 

ATTENTION 5AM CLASS. YOU MUST SIGN IN BY 8PM THE NIGHT BEFORE.

Need at least 3 to have the class. You will be able to see from the app who is signed in.

 

*****July 4th hours: 8,9 and 10am only!!!

 

We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info.

*****PLEASE NOTE DUE TO JULY 4TH, WEDNESDAY’S CLASS WILL BE HELD ON MONDAY.

Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration of proper technique and mechanics. The safety of the young athletes is of the utmost importance and our goal is to support them in making gains across a broad range of physical fitness domains.

*Powerlifting & Olympic Lifting

*Gymnastics & Bodyweight Movements

*Endurance activities

*Mobility & Dynamic Stretching

 

-$10 per drop in with no long term commitment.

-Tuesday & Thursday

10-11AM(13-15 year olds )

-Wednesday

10-11Am (10-12 year olds)

 

WOULD LIKE TO SEE IF THERE WOULD BE AN INTEREST IN A MARTIAL ARTS CLASS, TOUGHT BY KEN NILSEN.

From 1983 – present  he has been a trainer for the military and law enforcement.

From 2009 – present he has been the director of Modern Goju.

From 2009 -2013 he was the trainer for the US Marines in Iraq.

93,94,95 Police Olympics: 1 Gold, 2 Silver and 4 Bronze

1975-1983 Head Martial Arts Instructor Adelphi University.

Class would meet once a week @ $60.00/month.

Please see me>

 

 

 

 

Warm up:
2 Rds at easy pace
5 Burpee
10 Jumping Squats
:30 Squat Hold
Calf stretches

12 min to complete:
Back Squats
5×5 @ 70%

For time:
3x400m Run
rest 2 min between runs
3×200 Run
rest 1:30 min between runs
3x100m Run
rest 1 min between runs