Friday’ s gym hours are 8 and 9 am
4,5 and 6pm open gym.
No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday.
Paleo challenge starts on the first, you must sign up.
Strength: 5×3 work up to 85% of 1rm Deadlift
Then…
10 min EMOM
6 Deadlifts @ 70%
For Time: 25 Min Cap-
30 Back Squats 205/165
25 Push Jerks 185/135
20 Front Squats 155/115
15 Push Presses 135/95
10 OHS 115/75
5 Shoulder Presses 96/65
WOD 10 Rounds 10 Thrusters M95 W65 10 Ring Push-ups 10 KB Swings M55 W35
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Shoulder Press Operation Painstorm – In 20 mins., using 155/105, accumulate as many points as possible utilizing the following schedule: Snatch = 10 points Thrusters = 5 points Ground…
July 4th 8,9,am classes WOD With a partner, complete: 400m run 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run 1 person…
No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU
Shoulder Press – 5-5-3-2-1 W.O.D. – 3 R.F.T. 10 Back Squat – 40% One Rep Max 10 Burpees over the Bar 300 Meter Run Stress… Pressure… Nerves. Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the…
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 7 Min EMOM – 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch *stay lighter to prime for next piece* rest 3 min then 15 min to build to a heavy 5 rep…