Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple.
Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!!
Strength:
16 Min EMOM
ODD- 3 TnG Power Snatch 65-75% of 1RM
EVEN- 5-7 Strict HSPU
WOD:
28-21-15-9
Thruster 45/30
T2B
*Begin each rd with 150′ Farmers Carry 45/30 DB or KB*
REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Power Snatch: 1-1-1-1-1-1-1-1 EMOM – 20 Minutes: 2 Power Snatch 10 Double-unders There is no prescribed loading for the power snatches. In fact, athletes should feel free to increase weight as they choose along the way. That being…
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…
Strength/Skill – Weighted Push-ups 5×3 WOD 3 RFT 5 Muscle ups/20 Pull-ups 10 Hang Power Snatches (95/65) 20 Wall Balls (20/14)
Strength: Every :30 for 5 Min 2 Sq. Clean @65% 1 RM 30 Min EMOM 1- 4 TGU 40/20 2- 20 Hollow Rocks 3- :45 Plank 4- 8-12 Burpees 5- 12 Renegade Rows
Strength/Skill -Deadlift 10 Deadlifts, 275#/185# 1 Legless rope climb 8 Deadlifts, 275#/185# 1 Legless rope climb 6 Deadlifts, 275#/185# 1 Legless rope climb 4 Deadlifts, 275#/185# 1 Legless rope climb 2 Deadlifts, 275#/185# 1 Legless rope climb The legless rope climb starts from a seated position on the floor.