Monday, 2-4-19

Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – S.D.H.P In 15 minutes, complete as many rounds as possible of the following: 15 – 24” box jumps 20 – sumo deadlift high pulls w/kettlebell (24kg/16kg) 10 – push…

JC’s this Saturday night @6:30.     Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14

NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.

Happy New Year!!! Regular Hours Today. 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 Wods to make donations. I will let you know when they are. You can…