Friday, 6-30-17

Strength/Skill – Hang Power Cleans 3-3-3-3-3 AMRAP 15 minutes 200 Double Unders, then with remaining time: 5 Hang Power Cleans 135/95 10 Pull-ups 15 Squats

6,7 and 8 AM classes tomorrow only. Closed friday! WOD: 15-20 Min to establish 1 RM Snatch Rest as needed 15-20 Min to establish 1 RM Clean & Jerk

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Back Squat…

Strength/Skill – Snatch grip deadlift 4 Rounds: 50 Double Under’s 400m Run 25 Air Squats 10 Deadlifts 5 Clean & Jerk Use the same barbell for the DL & C&J RX+ 185/135 RX 155/105 Adv: 135/95 Bgr: 115/80

In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders

Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk,  please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…