Wednesday 1-6-15

Special: 3 months for $300.00, new members only.
Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377

HERO WOD SATURDAY!!!

We will be doing a fundraiser for our Veterans, Boots on the Ground NY, this month.
Part of the fundraiser will include several Hero WODS. I am asking anyone who participates in any of the Wods to make donations. I will let you know when they are.
You can donate cash (98%) goes to our troops and/or Veterans….or
Here is a list of items to donate:

We are always looking for the following to send to Our Brave Hero’s:
PROTEIN POWDER & PROTEIN BARS (Top request!)
K-CUPS for KEURIG MACHINES (coffee, tea, hot cocoa)
POWDER DRINK MIX (Gatorade, Kool-Aid, Crystal Light)
TUNA & CHICKEN SALAD (in foil pouches, or ready-to-eat kits
BEEF JERKY / SLIM JIMS• SUNFLOWER SEEDS & PUMPKIN SEEDS
CHOCOLATE PRODUCTS – only OCT. through FEB (it will melt in high temperatures!)
Hard Pretzels / Cheetahs / Fritos / Chex Mix / Wheat Thins / Ritz Crackers• Granola Bars / Power Bars / Cereal Bars / Cliff Bars
Fig Newton’s, Oreos, Cheese & Crackers – Small Packs
Trail Mix, Dried Fruit, Granola, Fruit Roll-Ups / Fruit By The Foot / Fruit Gummies
NUTS: Peanuts, Mixed Nuts (salted preferred)
MICROWAVE FOOD (Chef-Boy-R-Dee, stews, etc.)
COOKIES / Girl Scout Cookies (with chocolate: Oct. – February only!)
Rice Krispie Treats (Store-bought only)
Little Debbie’s & Hostess cake products
Cereal (Small, individual boxes)
Condiments, Spices; Sugar; Salad Dressing (no glass jars)
Caffeinated energy gum or candy (to stay alert)
Lip Balm / Chap Stick / Carmex / Blistex
Body Wash, Liquid Soap, Facial Cleanser
Hair Gel (for female troops to pull hair back)
Combs / Brushes / Bobby Pins (in original packaging, please)• Deodorant (travel size)
Shaving Cream in Tubes / Shaving Soap (No CANS of Shaving Cream!)
Hand & Body Lotion / Moisturizer (travel size)
Sunblock, SPF 45, Zinc, Vitamin E, Aloe Vera Gel • Bug Spray / DEET / Skin-So-Soft
Mouthwash (travel size)
Breath Mints / Breath Strips
Lozenges / Cough Drops
Loufa Sponges / Buff Puffs
Nail files / Emery Boards / Nail Clippers
Feminine Hygiene Products
Moleskin & Shoe Insole Cushions (gel kind is best)
Tylenol, Motrin, Advil or Aspirin Packets (Please check expiration dates)
Eye Drops (i.e. Visine)• Nasal Spray
Vitamins (These are always needed. Please check expiration dates)
iTunes® Gift Cards (Top request!)
DVD Movies (new or used – recent releases only, please!)
Xbox Games, PSP, PS2 & PS3 Games (new or used)
Board Games (Top request!)
Computer Flash Drives & Camera Memory Cards
Portable CD players / head phones
Electronic handheld games
Small homemade gifts – reminders & comforts of “home”
Small photographs or posters of scenery for their tents & walls
Small crafts kits, scrap-booking items
Day planners / Small, Pocket Calendars sent in Dec. & Jan.
Game Books: (Crossword Puzzles / Word Search Books / Math Puzzle books / MAD LIBS / Logic Problems / Sudoku)
Yo-Yo’s, Dominoes, Poker Chips & Mats, Dice
Board games (UNO, Othello, Checkers – travel size is great, too!)
Dart Boards (regular or magnetic – any size)
Nerf Footballs / Whiffle bats, balls & Mitts / Sports equipment
Frisbees / Hacky sacks
TOOLS (including staple guns), paint brushes, adhesive wall hooks, wall screws, small tool kits, rubber gloves, sponges, unused rags, etc.
Dust masks, carpentry tools, Fly swatters, fly paper, mosquito netting, bug repellent in plastic pump bottles only – NO AEROSOL or PRESSURIZED CANS.
Gun cleaning supplies (lube) such as Militec-1 & CLP
Alarm Clocks (Small in size; wind-up or battery-operated)
Small, portable heaters & fans (110 voltage okay)
Water Bottles, Travel Mugs & Thermoses with Lids (for Coffee, Soup, etc.)
Coffee Makers & Filters (110 voltage okay)
Coffee Bean Grinders – small (electric or battery-operated)
Microwave Ovens (55 pounds max; 110 voltage okay)
Hot Pots – Small
Elixir & Water Purification Tablets for Camelbacks
Combat Application Tourniquets (black only)
Religious booklets, small bibles, inspirational readings(recent, please)
T-SHIRTS: Cotton green & tan under shirts – new (Sizes: M, L & XL) [Note: The DOD banned “Under-Armor” shirts due to its material being potentially flammable & bad reactions to open wounds.]
SOCKS: Black, Olive Green & White (cotton or wool)
Keurig Coffee Makers & “K-Cups”
LINENS: Pillow cases, twin sheets, towels & washcloths (green & tan}
LAUNDRY DETERGENT/ FABRIC SOFTENER SHEETS:
FLASHLIGHTS – SMALL
AIR FRESHENERS (standalone-not plug-in. Car types are also good)
Holiday and Seasonal Decorations
Fleece or Wool Blankets • Disposable Hand Warmers and Foot warmers
Winter Hats
PHONE CARDS – Pre-Paid

With a 35 min running clock perform:

6 min Cal Row
5 Min of D/U’s
4 Min of Ring Dips/Dips
3 Min of Box Jumps 20″/18″
2 Min of Push Ups
1 Min of OHS 135/95

Rest 6 Min

then..
8 Min to establish –
2 rep Thruster max