Thursday, 11-21-19
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
20 min AMRAP
20 Weighted Step Ups 24/20 35/25 in ea Hand
10 Pull Ups
20/15 AAB
10 HSPU
Skill work
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
20 min AMRAP
20 Weighted Step Ups 24/20 35/25 in ea Hand
10 Pull Ups
20/15 AAB
10 HSPU
Skill work
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. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25
For time: 1000m Run 75 Thruster 45/35 50 Pull Up 75 Wall Ball 1000m Run
WE ARE NOW SIGNED UP THROUGH ZENPLANNER. YOU SHOULD HAVE ALL RECEIVED AN EMAIL TO SIGN IN. THERE IS A FREE APP FOR MEMBERS, PLEASE DOWNLOAD AND START SIGNING UP FOR CLASSES. STRENGTH: BACK SQUATS 12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN 20 AMRAP 5 OVER HEAD SQUATS 10 DIPS 15…
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. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25
For time: 1000m Run 75 Thruster 45/35 50 Pull Up 75 Wall Ball 1000m Run
WE ARE NOW SIGNED UP THROUGH ZENPLANNER. YOU SHOULD HAVE ALL RECEIVED AN EMAIL TO SIGN IN. THERE IS A FREE APP FOR MEMBERS, PLEASE DOWNLOAD AND START SIGNING UP FOR CLASSES. STRENGTH: BACK SQUATS 12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN 20 AMRAP 5 OVER HEAD SQUATS 10 DIPS 15…
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. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25
For time: 1000m Run 75 Thruster 45/35 50 Pull Up 75 Wall Ball 1000m Run
WE ARE NOW SIGNED UP THROUGH ZENPLANNER. YOU SHOULD HAVE ALL RECEIVED AN EMAIL TO SIGN IN. THERE IS A FREE APP FOR MEMBERS, PLEASE DOWNLOAD AND START SIGNING UP FOR CLASSES. STRENGTH: BACK SQUATS 12 MIN EMOM: 3REPS STARTING @50%, ADDING 10LBS EVERY MIN 20 AMRAP 5 OVER HEAD SQUATS 10 DIPS 15…