-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES.
-TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY)
5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S
Strength/Skill – Clean High Pulls 3-3-3-3-3 85% of of 1RM on Power Clean
15 min AMRAP:
10 Goblet squats 53/35
6 Shoulder to overhead (50% of 1RM push press)
20 m Bear crawl
Today’s WOD (Compliments of CrossFit Fusion), where we had a great work out and a great time yesterday. We met the owner, Patty, her husband, Steve and their members. If you are ever in the Hauppauge Area stop in. www.crossfitfusionli.com 8 R.F.T. 2 – Power Snatches 135/95 4 – Push Jerks 135/95 6 – C2B…
Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB! Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60% of 1RM Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM Saved by the Barbell 3 Rds for max reps 1 min Burpees 1 min Wall…
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-…
One round of Cindy (5 pull-ups, 10 Push ups, 15 Air Squats) 2 Cleans (Squat) 135/95 One round of Cindy 4 Cleans One round of Cindy 6 Cleans One round of Cindy 8 Cleans One round of Cindy 10 Cleans
MURPH In memory of Navy Lieutenant Michael Murphy( One of the baddest asses to ever walk the EARTH Inserted by Scotty D.), 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to…
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45