Wednesday, 5-15-13
As many rounds as possible in 25 minutes:
10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run
As many rounds as possible in 25 minutes:
10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run
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. Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a…
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Partner WOD Team WOD (2 person teams) 3 Rounds for Time Round 1 First person Does 10 C&J’s (135# and 95#) Note: set the rowers for 2100 m while second person rows 250 meters. Using the same rower…
BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.
Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite