Thursday, 8-29-19

W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.

Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)

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. Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a…

CrossFit Kids starting soon for ages 6 and up. Can we get an idea of who’s in? We are looking at Tuesday and Thursday mornings for July and August. Strength/Skill -8 min EMOM 2 Deadlifts 2 Power Clean & Jerks 155/115 “The Kryptonite Krusher” 3 R.F.T. 10 – Pull-ups 10 – Burp’s 10 – Box…

Srtength/Skill – Back engagement (Important in kipping, T2B, K2E) W.O.D. – 21-15-9 S.D.H.P 95/65 O.H.S. 95/65 BOX JUMPS 24/20 WATCH THIS!!!!!!!

BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES BRING CHANGE OF SHOES For time: 100 Wall Balls 100 KB Swings 100 Sit-ups 100 Walking Lunge 45/25