Friday, 9-26-14
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
15 min AMRAP
100m Sprint
5 TnG Power Cleans
10 Ab Mat Sit-Ups
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Saturday, 4-28-18
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For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
Friday, 5-31-19
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Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word to those who are not on FB.
Wednesday, 2-15-17
Byadmin
Strength: Snatch Balance 6X3 Snatch Grip Deadlift 6X3 EMOM X6 3 Power Snatches 70-80% 50 Calorie Row 40 Deadlifts 135/95 30 Box Jumps 24″/20″ 20 Floor Presses 135/95 10 Thrusters 135/95
Saturday, 2-1-20
Byadmin
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
Saturday, 9-8-12
Byadmin
No classes, Running the Riverhead Survival Race….come on down!!!!
Friday, 10-12-18
Byadmin
2 RDs 5 Hang BB Power Snatch 5 BB OHS 30 D/U 30 Mtn. Climbers 10 RFT 1 Power Snatch 155/105 2 OHS 155/105 3 Power Clean & Jerk 155/105 40 Bar Hops * 30 min Cap*