Friday, 11-2-18

Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press

NO 5AM CLASSES THIS WEEK   shop.fancloth.com/11941/374347 New log in info for catalog order   Every 1:30 for 6 sets (9min) 2 tempo back squats + 1 back squat @70-80% 1RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 3×10 bicep curls, each arm 3×12…

CrossFit Kids has arrived! Do you want your child to be a Kryponite Kid?? E-mail Coach Katie at kboyle@student.sjcny.edu or come down to the gym Saturday 1/19 from 8-10am for more information and to sign up. 3-6 years 6-6:30pm on Tuesday 10-10:30am on Sunday 7-10 years 6:30-7pm on Tuesday 10:30-11:00am on Sunday 11-14 years 3:15-4pm…

First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing

You have 20 Minutes to Establish a 7 rep max Back Squat AMRAP 7 Minutes 10 Dumbbell Shoulder to Overhead – 45/35 200 ft Farmer’s Carry – 45/35 *Score is total Shoulder to Overhead Reps, so make sure you don’t end up outside when the clock ends!*

Breakfast frittata recipe! Ingredients: 8 eggs 4 blocks of meat, (I used meatballs) 8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions nonstick spray 3 T avocado, 1 block fruit per serving hot sauce (optional) chili powder, salt and pepper Preparation: Start by cubing the…