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Monday, 7-3-17
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…
Thursday, 10-27-11
Body Builder vs. Marathoner vs CrossFitter (Camille Leblanc-Bazinet) Skill/Strength – Weighted Dips 5-5-5-5-5 2 min. A.M.R.A.P. – 8 Rounds 3 Power Cleans 95/65 3 Push Presses 95/65 6 O.H. Squats 95/65 Rest 30 secs between rounds
Monday, 4-18-16
Strength: EMOM for 9 min 3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM E2MOM for 10 min 5 Back Squats @ 75% Drive out of the hole as fast as possible. 15 min AMRAP 10 Strict Presses 20 Ring Rows 30 Reverse Lunges
Monday, 2-17-14
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.
Saturday, 9-14-13
Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats
Friday, 7-19-13
Strength/Skill -Clean Complex 5 x 1 High hang, Above knee, Floor “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps