Tuesday, 7/12/11

Let’s get these young athletes ready for the next level. We are starting a 6 week Crossfit weightlifting program beginning in July. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration…

I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Back of t-shirt/sweat shirt If I am beaten…I will return. I will never stop getting better. I will never give up…ever. Along with the sweat shirts, we will…

25 min to complete: 4 x 10 Bench Press 4 x10 DB Flys 4 x 8 Neutral Grip DB Bench Press 4 x 20 Banded Tricep Pull Down 4 x 8 Skull Crushers 7 min AMRAP 10 Russian Swings 70/53 12 Alt. Pistols 10 Deadlifts 185/125  

With a partner complete: 10 rds each- 1 partner works while the other is resting 8 KBS 53/35 12 Air Squats 8 KBS 4 Power Snatch 155/105

Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run

Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. For time: 36-27-18-9 Wall Balls 20/14 12-9-6-3 Burpee box jump 24″/20″ *Rest 5 minutes then: 21-15-9 reps of: Push Jerk 155/105 HR Push up *Rest 5 minutes then: 40 Overhead Squats 75/55 20…