Please start bringing a change of shoes. Sand is out of control!!
Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime.
Strength-
Work Up to 80% of 1 RM deadlift
WOD-
24 Min EMOM
Min 1: 4 Deadlifts at the 80% of 1 RM
Min 2: 4-7 Strict HSPU
Min 3: Plank hold :50
Min 4: 20/15 Cal Row
The Cause Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future. The WOD “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible)…
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Sign up for BBQ at the front desk. Money for Tribal Games is due. 30 min EMOM min 1- 15 Pull Ups min 2- 15…
58 looks a bit different in the CrossFit Games Masters competition Strength/Skill – Hang Squat Clean 15 min. A.M.R.A.P. 5 – Hang Squat Cleans 135/95 10- Walkout / Walk-in push-ups 20 – Double Unders
10 min EMOM 3 High Hang Power Cleans Tabatas Wall Balls 20/14 KBS 53/35 K2E Reverse Lunges
Strength – Strict Press – 3-3-3-3-3 W.O.D. – 3 Rounds 21 Forward Walking Lunges 21 Backward Walking Lunges 21 Ring Dips MORNING CLASSES: 6AM, 7AM, 8AM, 9AM, 10AM EVENING CLASSES: 4PM, 5PM, 6PM, 7PM
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*