Saturday, 6-22-13
For time:
21 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
15 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
9 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
For time:
21 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
15 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
9 Deadlift (225/163)
400 M Run
5 Rounds of Cindy
Spring 30 Day Paleo Challenge, weigh ins May 1st ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your body. Participants should commit…
Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53
We are offering open gym hours 9 and 10AM on Sundays!!!! Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…
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. Teams of 3, AMRAP 25: 100 Calorie Row, 50 Clean and Jerks (95/65) 100 Calorie Row, 50 Clean and Jerks (135/95) 100 Calorie Row 50…
June 6th, Relay For Life of Center Moriches. The gym will be closed. We will be meeting on the track in CM. We will be doing a Track WOD every hour. There will be a sign up sheet at the front desk. Strength: 2 Hang snatches every 90 sec. Starting @ 60% and increasing…
Back Squat 4×8 55% Every 4 min complete (3min on/1min rest) for 16 min: 60 D/U 2:1 16 Box Step Overs 24″/20″ 40/25 ..in remaining time burpee over DB’s *score is burpees*
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When is the next beginners class