Saturday, 12-14-19
Christmas Party tonight @6:30.
Closed Tomorrow.
2 Rds
60/45 Cal Row
50 Alt DB Snatches
40 Weighted Sit Ups
30 Deficit Push Ups
20 Push Jerks
Christmas Party tonight @6:30.
Closed Tomorrow.
2 Rds
60/45 Cal Row
50 Alt DB Snatches
40 Weighted Sit Ups
30 Deficit Push Ups
20 Push Jerks
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% [email protected]% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap
Beach WOD today 8 am at Pikes beach in West Hampton. The gym is closed today. WOD TBA
Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1 METCON Row 1000 Meters, followed immediately by: 4 Rounds 7 Power Clean – 175/113 50 Double Unders
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Skill: Muscle ups 21 – 18 – 15 – 12 – 9: Burpees T2B
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
CrossFit Open Closing WOD 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters…