Friday, 7-16-17
Partner Row
2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!!
Switch when your grip gives out.
15 Min EMOM
Min1- 5 Deadlifts 225/185
Min2- 10-15 Supine Ring Rows
Min3- 10-15 Burpee Box Jumps
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Monday, 4-1-13
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W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.
Monday, 12-5-16
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Christmas party Dec 17, pleas sign up at front desk! Strength: back squats 6×5 @ 75-85% 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups
Saturday, 5-7-16
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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…
Friday, 11-11-16
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11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
Saturday, 6-16-18
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Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Wednesday, 5/11/11
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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…