Monday, 11-7-16

W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Push Press Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 One-legged squats

  15 Min Ladder 3 Sq. Snatch 155/105 3 C2B 3 Sq. Snatch 6 C2B 3 Sq. Snatch 9 C2B 6 Sq. Snatch 12 C2B 6 Sq. Snatch 15 C2B 6 Sq. Snatch 18 C2B 9 Sq. Snatch…… 20 min to work on skill HSPU, t2b, D/U…

NO 10:00 AM CLASS SATURDAY 8-16-14 6 min A.M.R.A.P. 7 Medicine Ball Cleans + 4 Burpees Then Strength/Skill – 15 mins to establish 1 RM Squat Clean Then BTB Tabata Squats or BTB Tabata Pistols (Real Butt Burners)

Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…

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!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…