WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.
STRENGTH:
10 MIN EMOM
MIN 1: FRONT SQUATS x 3 REPS @ 80-90%
MIN 2: MAX UNBROKEN PULL UPS
YOU HAVE 10 MIN TO WARM INTO YOUR SQUAT WEIGHT
FOR TIME;
40 MAN MAKERS 35/25
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round
Warm up 3 RDs 10 Ring Row 10 Sit Up 5 Push up 100m Run 30 Min EMOM 6 Pull Up 6 t2b 50′ Farmers Carry 35/20
Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2
Warm up: 2 RDs 10 BB Thruster 10 Box Jump Overs 200m Run ”31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run. KABUL, Afghanistan, Sept 4, 2011 — The…
Septic issues again. I should be open tomorrow afternoon. Morning will be cancelled. Please share. You can work out at gym next door. Just let them know you are dropping in from Kryptonite. You will have to fill out a waiver over there. Thank you EMOM for 5min 1 Snatch Grip Deadlift +…
Tribal Games Friday night. No 6PM class. Strength/Skill: 5 sets Increasing weight 3 Clean High Pulls + 2 Hang Power Cleans + 1 Power Clean Complete 3 rounds for time of: 20 squat cleans, 95(65)# 30 push-ups Run 400 meters