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. Sign up for BBQ at the front desk.
Money for Tribal Games is due.
Warm up:
6 min AMRAP
5 Wall Climbs
50 D/U’s
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
HAPPY THANKSGIVING!! GYM CLOSED. TODAY I AM THANKFUL FOR ALL OF YOU!!!!
WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…
We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!! Christmas Party at Brewology December 13th! Strength/Skill: Hang Squat Clean 10 minutes to work up to a Heavy Single WOD The Jordanator For Time (7 minute cap) 50 Thrusters Begin Each Minute with 7 Push-Ups Rest…
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees