Friday, 9-15-17

For Time- 1000m Row Back Squat- 6 @ 50% 6 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% 4 @ 82.5% For time: 30 Strict HSPU *Scales are: 50 HSPU, 70 HSPU off a box*

  Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets

10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…

Just a Reminder: waters are $1.00 each.   For the summer there will be no 5Am class on Fridays and no 10am on Saturdays.     E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…

Heat times 7:30, 9 and 10:30 am> JC’s TONIGHT @7pm   “JOLLY 51”   7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14   In Memory of:     Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski…

Come Watch The Halloween Throwdown Saturday at CrossFit South Shore in Bohemia. Starts at 9AM. We have Cassandra, Fred, Don, Nick and Sarah competing. All proceeds go towards Last Chance Animal Rescue.   Don’t forget the Open tonight at 5:30!!!   OPEN WEEK  20.4 For time: 30 box jumps 15 clean and jerks, 65 |…