NO 5AM CLASS TODAY!!!
Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount.
Strength:
5min EMOM
3 Strict Presses- same weight across
5min EMOM
3 Push Presses- same weight across
5min EMOM
3 Push Jerks- same weight across
21-15-9
OHS 135/95
C2B Pull Ups
400m run after each round
We are offering open gym hours 9 and 10AM on Sundays!!!! Push Jerk 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM 30 Min EMOM- Min 1- 10 Pull Up( 7 if Strict) Min 2- 10 Push Up Min 3- 15 Squat Min 4- 10 Dip Min 5- 8 KB Hang Power Clean…
9AM today!!! Skill: Muscle Ups FOR TIME: 30 Power Snatches 30 Power Clean and Jerks 30 SDHP 95/65 EMOM2 50′ Bear Crawl.
7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set. rest 5 min 9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 75/45 pound Thruster,…
Strength/Skill -Snatch Pulls – 60×3 65×3 70×2 75×2 – 1 RM of Snatch Snatch HIGH Pulls – 60x2x3 65x2x3 – 1 RM of Snatch Snatch Balance – 60x2x3 65x2x3- 1 RM of Snatch W.O.D. “Isabel” 30 Snatches for time 135/95 115/75 95/55 (Mark Your Folder)
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks