Wednesday, 3-28-18

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…

THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT  AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT.   STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5   3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.   30 min to complete: 4×8 Bench Press 4×10 DB Flys 4×10 Weighted Push ups 4 Plank Circles 30-20-10 DB Box Step Overs 50/35 24″/20″ 15-10-5 DB Thruster 50/35 *10 min Cap*

Pick some mobility exercises to do for warm -ups and in between sets. Strength/Skill – Shoulder Mobility WOD Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…

Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95