Thursday, 4-9-15

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!! Congratulations to Debbie for coming in first place…

Strength: Back Squat – 2×10 @ empty bar 3×5 @ 50, 60, 65% 2×3 @70, 75% For time: 1000m Row/800m Run then…3rds 25 Pull Up 7 S2O 135/95

Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Front Squats: 5X5 @ 70%   Halloween…

Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat

Tommorow is rope climbs. Bring appropriate equIpment. SOCKS/SNEAKERS. No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill-Clean & Jerk In teams of 2 6 rounds of: 200m Run 21 KBS (53/35) 12 Pull-ups…

Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in