Saturday, 7-1-17
Monday Hours: 9 &10AM. Open Gym 4 and 5PM.
With a partner complete
1000m Run
200 Wall Balls 20/14
150 Box Jumps 24″/20″
100 Pull Ups
50 S2O 135/95
25 man makers 35/25
Monday Hours: 9 &10AM. Open Gym 4 and 5PM.
With a partner complete
1000m Run
200 Wall Balls 20/14
150 Box Jumps 24″/20″
100 Pull Ups
50 S2O 135/95
25 man makers 35/25
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: Tabata Sit Ups and Sprints Strength: 5 x 1…
WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■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…
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
With a partner complete: 25 min AMRAP: 12 t2b 8 hang power snatch 115/85 4 ohs 115/85 * 100′ shuttle run alternate every 25′ after every rd. shuttle run count as 4 (1 rep every 25′)* *split reps however you’d like*
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes