Monday, 2-3-14

Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges

Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!!   Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…

12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…

We are running outside so bring a sweat shirt. Walking will be the scale. No rowing!!!!!   With a Team Of 3 Complete “Gallant” 1 Mile Run with 2 Med Ball 20/14 60 Burpee Pull Up 800m Run with 2 Med Ball 20/14 30 Burpee Pull Up 400m Run with 2 Med Ball 20/14 15…

Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! 5 Min Max Effort Burpees 3 min Rest Whatever number of burpees you hit in the 5 Min,…

Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges