Saturday, 8-21-19

Front Squats EMOM x12 2 Front Squats @ 70%   JJ U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operations in Helmand…

Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70%   Karen 150 Wall Balls 20/14

No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 30 Day Paleo Challenge starts Monday April 30th and will end Memorial Day weekend with a BBQ. Details to follow. Partner WOD Saturday. Two on a team. Strength/Skill – Clean High Pull 21-15-9 Power Cleans 115/75 Clapping Push-ups Clapping Pull-ups

Check out the move between 28-32 seconds!!!!! AWESOME!!!! Strength/Skill – Hang Power Cleans 3-3-3-3-3 20 Min A.M.R.A.P. 1 Rope Ascent 7 Deficit Push-ups / Ring Push-ups 3 Hang Power Cleans 155/105 Last day to donate/register for 31 Heroes Project As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice…

Strength: 10 Min EMOM 2 Back Squats start @ 60% 1RM and build Every :20 for 5 min 2 Power Cleans @50 % 1 RM Power Clean 20 min EMOM 1- 15 Wall Balls 20/14 2- 12 Push Ups 3- 5 Ring MU or 7 BMU ( 5 C2B 5 Dips) 4- 20 Hollow Rocks

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. Warm up: 6 min AMRAP 5 Wall Climbs 50 D/U’s “CrossFit…