Wednesday, 11-15-17

11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″

Strength/Skill – Push Jerk 3 x 3 75%, 75%, & 80%. Concentrating on pushing under the bar, NOT JUMPING. Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 115/85-lb. deadlift, 8 reps 8 chest-to-deck push-ups From 3:00-6:00 2 rounds of: 115/85-lb. deadlift, 10 reps 10 chest-to-deck push-ups From 6:00-9:00 2…

Strength: CHRISTMAS PARTY SATURDAY!! On the Minute x 12: Even Minutes – 7 Back Squats Odd Minutes – 3 Front Squats Use the same weight for both movements. Climbing in weight is optional. 4 Rounds: 5 Handstand Pushups 10 Power Clean (135/95) 15 Ring Push ups 20 Kettlebell Swings (53/35) 25 Wallball Shots (20/14) 1…

Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders

July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM. U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in…

We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this tomorrow…6PM.   Deadlift-9 sets 1×3@ 70% of 1 RM 1×3 @ 75% 1×3 @ 80% 1×2 @ 85% 1×2 @ 90% 1×1 @ 95% 3 Attempts at pulling anything over 95% For Time:…