Monday, 12/8/14
Reminders:
No open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM.
Christmas Party Saturday, 12-13-14 @ Brewology.
Strength/Skill:
7 X 5 Back squats
3 RFT
25 wall Balls 20/14
25 KBS 70/53
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Monday, 6-24-19
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Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Every 90s for 6 sets (9 min) 1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch *Build to a heavy complex* 2…
Wednesday, 3-14-12
Byadmin
Important Membership Change Inforamtion Strength/Skill – Weighted Push-ups 15 min AMRAP 8 Clapping Push-ups 8 Kness to Elbows 8 Thrusters 95/65
Saturday, 11-26-11
Byadmin
Strength/Skill – Thrusters 8-8-5-5-3-3 Great advice for improving one’s racked position to increase Front Squat, Thruster & All Cleans!!! 21-15-9 95/65 Barbell Burpee Squat Clean Thrusters (OUCH!!) 400m run after each round CrossFit Kryptonite Scott DeTore
Friday, 9-7-12
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REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…
Tuesday, 1/11/2011 The CrossfitKrypto tees are in!
Byadmin
Cotton tees, available in pink for women gray and black for men. only $15! Great for any Crossfit workout. Skill – Overhead squat and deadlift review WOD “Fetal Position” 21-15-9 Overhead Squat 135/95 95/65 55/35 Deadlift 225/155 185/135 125/85
Tuesday 2-9-16
Byadmin
Challengers…..We will attempt to make up yesterday’s classes today at 11am,3pm,and 7pm. WOD- 10 RFT 8 OHS 105/75 10 T2B 12 Alt Pistols **E2MOM 5 Russian Swing 70/53 **