Tuesday, 1-29-19

0:00 – 12:00 Ladder AMRAP 2 OHS 115/85 1 BMU 4 OHS 2 BMU 6 OHS 3 BMU….(8/4, 10/5, 12/6..) 12:00 – 17:00 Rest 17:00 – 27:00 AMRAP 2 Hang Power Clean 115/85 2 Thruster 115/85 4 Bar Facing Burpee  

NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM. Strength: Clean and Jerk 2-2-1-1-1-1 (work up to heavy single) WOD: 12 Minute AMRAP 5 Burpees 3 Cleans 2 Jerks *weight should be 60% of heaviest rep from strength session*

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 When was the last time you ate…

Partner WOD “DT meets Angie” 1 rd DT 155/105 100 Pull Ups 1 rd DT 155/105 100 Push Up 1 rd DT 155/105 100 Sit-up 1 rd DT 155/105 100 squats 1 rd DT 155/105 * Both partners do the rd of DT, split 100’s up however. One person works at a time throughout wod….

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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Tabata Sit Ups and Sprints Strength: 5 x 1…

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. Box Squats: 5X5 increasing weight Hero WOD Partner “Wittman” 7 rounds for time of: 15 Kettlebell Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps…