Thursday, 11-24-16

5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN

6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″

  “It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the…

Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk,  please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…

NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH   Breaking the mental barrier – By Josh…

Please bring a sweat towel!!   With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row