Saturday, 4-6-19
0:00 – 12:00
Ladder AMRAP
2 OHS 115/85
1 BMU
4 OHS
2 BMU
6 OHS
3 BMU….(8/4, 10/5, 12/6..)
12:00 – 17:00
Rest
17:00 – 27:00
AMRAP
2 Hang Power Clean 115/85
2 Thruster 115/85
4 Bar Facing Burpee
0:00 – 12:00
Ladder AMRAP
2 OHS 115/85
1 BMU
4 OHS
2 BMU
6 OHS
3 BMU….(8/4, 10/5, 12/6..)
12:00 – 17:00
Rest
17:00 – 27:00
AMRAP
2 Hang Power Clean 115/85
2 Thruster 115/85
4 Bar Facing Burpee
Come on everyone!!! I think Kryptonite can do better. Our fundraiser is for our military. One last Wod!! This is our last week. Please be generous!!!These people are protecting our families and our freedom! For those of you who donated….thank you! Strength- 8×1 Split Jerk Work up in weight WOD- 28 min running clock :45…
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. Sign up for BBQ at the front desk. Money for Tribal Games is due. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
Warm-up – One Round of CFK @ the end of each active stretch do 90′ jog. W.O.D. Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets. Let’s talk….The Front Squat!!!!!!! Many of you mention of “pain in the wrist.” Generally this is thought to…
Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…
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…
Strength Skill – Hang Snatch Pull 75%x2x3 Snatch Balance 75%x2x2x2 5 R.F.T. 5 TnG (to knee) Hang Snatches 95/65 Scale as needed 15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip) 5 Man Makers 45/25