Closed Thanksgiving.
Friday 8 and 9 am classes only.
EMOM 20:
Even: 2 Power Snatches + 1 Hang Squat Snatch + 1 OHS @ 70% of weakest movement
Odd: 12 KBS 70/53
Front Squats
Every 1:30 for 9min (6 sets)
3 Back Squat w/ pause for 5sec in bottom on first rep, then 2 regular squats
start @60% and build
05 Yhtlif For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 We will be doing a fundraiser for our Veterans, Boots on the Ground NY, this month. Part of the fundraiser will include several Hero WODS. I am asking anyone who participates in any of the…
No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec
Strength: Sq. Clean 3 pos cleasn( floor, below knee, above knee) x 5 70-80% of 1 RM clean 25-20-15-10-5 Wall Ball 20/14 75-60-45-30-15 D/U * 100 m Farmers Carry53/35 After each rd. *
Pool Party : Aug 3rd @3pm Jamie and Chris C. Moriches Please let us know if you can make it. BYOB Single Leg Romanian Deadlift 4×8 (each Leg) *8 min to complete* For Time: 50/35 AAB Cal (65/50 Cal Row) … Directly into: 100-80-60-40-20 – D/U 2:1 50-40-30-20-10 – AbMat Sit-Ups … Directly into:…
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.