No 5AM classes this week.
We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym.
Strength:
6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean.
5 sets of 1 Push Press + 1 Push Jerk + 1 Split Jerk Between 70 – 75% of 1 RM Push Press.
7 min AMRAP
5 Power Snatches 95/75
10 Burpee over the bar
rest
7 min AMRAP
5 Power Cleans 135/95
20 Sit Ups
Strength: Jerk 6 X1 as heavy as possible 4 RFT 12 Burpee over the bar 8 Push Jerks 155/105 4 HSPU
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.
Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/Skill – Front…
W.O.D – For Time: Run 400m Tabata Squats Run 400m Alternating Tabata Push-ups/KB Swing 1.5/1.0
Today’s WOD (Compliments of CrossFit Fusion), where we had a great work out and a great time yesterday. We met the owner, Patty, her husband, Steve and their members. If you are ever in the Hauppauge Area stop in. www.crossfitfusionli.com 8 R.F.T. 2 – Power Snatches 135/95 4 – Push Jerks 135/95 6 – C2B…
Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! Strength: 2 Snatch high pulls + 1 Power Snatch starting at 50% of Snatch and adding weight. “Jackie” Row 1,000 Meters 50 Thrusters (45) 30 Pull-Ups