Thursday, 11-24-16

  30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*

PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…

  8 and 9 AM classes today! Closed Tomorrow. 12 Days of Christmas 100m Run 2 DB Snatches 53/35 3 DB Thrusters 4 MU 5 Burpees 6 T2B 7 Med Ball Cleans 8 KBS 53/35 9 Goblet Squat 53/35 10 HSPU/ Push Presses 11 Wall Balls 20/14 12 MM Best ugly sweater to wod in…

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…

Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65

Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. CHALLENGE CLASS IS STILL ON!!! 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. Strength: 5 x 1 snatch high…