Tuesday, 2-4-20
Weighted Pull Ups
8×3
21-18-15-12-9-6-3 reps for time:
Deadlifts 315/215
63-54-45-36-27-18-9
Bar Hops
Weighted Pull Ups
8×3
21-18-15-12-9-6-3 reps for time:
Deadlifts 315/215
63-54-45-36-27-18-9
Bar Hops
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip
REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…
10 RFT 5 Chest to bar Pull-ups 10 Burpees 15 Kettlebell swings 53/35
Strength: Push Press 70%x5 75%x5 80%x3 85%x3 X2 5RFT Row 250m 20 Wall Balls 20/14 20 KBS 53/35
7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists
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…