Tony’s Sushi tomorrow night.
Every 1:30 for 9 min
2 Tempo Front Squats @ 75-85%% 1 RM
Tempo = 3 Seconds down, 3 second hold, explode up, 2 second pause at top.
24 min EMOM
Min 1- 2 Rope Climbs 2:1
Min 2- :50 Plank
Min 3- 12 Slam Balls 30/20
Min 4- 3 TGU 25/15 (use one arm each round)
Strength: Every 90 sec for 7 sets Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3RM Attempt X 2 Back Squat 6 @ 70% 6 @ 75% 6 @ 78% Then find your 6 RM Complete as many rounds as possible in 10 minutes of: 10 burpees…
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex. 6 min AMRAP 20 Air Squats 20 KB Swings 53/35 Rest 1 minute 6 min AMRAP 10 Push Presses 95//65 15 Box Jumps 24/20
Taking a poll. Who would be interested in a 7PM class twice a week? Please let me know. Strength: Snatch High Pull – 3×3 Snatch Balance – 3×3 Power Snatch 3X3 Tabata Tuesday SDHP 95/65 T2B Front Rack Lunges 95/65 Med Ball twists 20/14
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
This blurb and picture was found in a popular magazine seen by millions of people every day….what is happening to our society?! Maybe Cameron and her agents need to read this post from CrossFit Lisbeth, entitled “One Woman’s Request.” “Don’t be nice to me. Not here, not in the gym. Not just because I’m a…
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!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…