Next Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!!
Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3!
Back Squat –
2×3 @70%
2×2@ 80%
3×1@90, 92.5, 95%
(1RM on Friday, Not today)
Every 2 Min for 7 sets
1 Min Max effort Cal Row (aiming for 20-25 Cal)
1 Min Max Jerks 205/135
*rest 2 min between sets*
Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Strength/Skill – Split Jerk 3-3-3-3-3 5 R.F.T. 5 Push/Split Jerks 155/115 15 Wall Ball Sit -ups (Yes, this a new one for you) 25 Sandbag Walking Lunges 40/20 8 Reasons Why Women Should CrossFit CrossFit Kryptonite
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. “DT” Five rounds for time of: 12 reps Deadlift, 155/105 9 reps Hang power clean,…
Bone Remodeling Did you know that your skeleton is brand new every ten years? It’s true, bone is living tissue and is continually going through a remodeling process. Just like when our home becomes old and we remodel the kitchen, when our bones become old the body replaces it with new bone. This process is…
9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM For time – 15-10-5: T2B Wallballs 20/14 Hang Power Clean 135/95 right into… 100′ Double Front rack kb lunge 53/35 right into… 5-10-15: T2B Wallballs 20/14 Hang Power Clean 135/95 *25 min Cap*
Come see Kelly D’s Radio Blue Band. They will be performing 7:30 – 10:30 P.M., Wednesday, August 24th @ Bobbique, 70 West main St., Patchougue. They will also be performing Friday, 7:00 – 11:00P.M.@ the Eastport Luncheonette, 497 Montauk Hgwy., Eastport. Strength/Skill – Handstand walk/H.S.P.U’s/Handstands 10,9,8,7,6,5,4,3,2,1 S.D.H.P 95/65 Ring Dips 200m Run
NO 10:00 AM CLASS SATURDAY 8-16-14 6 min A.M.R.A.P. 7 Medicine Ball Cleans + 4 Burpees Then Strength/Skill – 15 mins to establish 1 RM Squat Clean Then BTB Tabata Squats or BTB Tabata Pistols (Real Butt Burners)