Strength:
CHRISTMAS PARTY SATURDAY!!
On the Minute x 12:
Even Minutes – 7 Back Squats
Odd Minutes – 3 Front Squats
Use the same weight for both movements. Climbing in weight is optional.
4 Rounds:
5 Handstand Pushups
10 Power Clean (135/95)
15 Ring Push ups
20 Kettlebell Swings (53/35)
25 Wallball Shots (20/14)
1 Minute Rest between rounds
With a partner: 30 min AMRAP Wall Ball 20/14 10 RDs 4 Rope Climb 3:1 20/15 AAB Cal *One partner is working on the Wall Balls, while other partner is completing the 10 RDs. Partners can switch whenever. When all 10 Rds are complete the other partner can rest while their partner does wall balls.*…
Strength/Skill – Hang Squat Snatch 5 R.F.T. 5 Hang Squat Snatch 95/65 10 Burpee Box Jumps 24/20 15 Toes Through Rings CrossFit Kryptonite
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Pusk Jerk 5-3-3-1 “KAREN” 150…
Pick some mobility exercises to do for warm -ups and in between sets. Strength/Skill – Shoulder Mobility WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
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. Teams of 3, AMRAP 25: 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50…
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. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Power Clean Clean Complex – Power clean / Hang power clean / Hang squat clean…