Saturday, 9-8-12
No classes, Running the Riverhead Survival Race….come on down!!!!
No classes, Running the Riverhead Survival Race….come on down!!!!
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Dork 6RFT 60 D/U’s 30 KBS 15 Burpee
Closed Thanksgiving. Friday 8 and 9 am only. Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Back Squats 15 Min to work up to a heavy 3 12 Min AMRAP 10 OHS 115/80 2 MM 50/35 10 Floor…
Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
7 RFT: 4- Pistols 8- HSPU 8- DB Thruster 35/25 15- t2b
Strength/Skill – Deadlift find your 1 RM 10-9-8-7-6-5-4-3-2-1 shoulder 2 overhead (135/95) 1-2-3-4-5-6-7-8-9-10 toes-2-bar