Wednesday, December 1st 2010

Tony’s Sushi tonight @7pm.   10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats

Strength: Every 90 sec for 5 sets 5X5 Push Presses For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5…

Strength/Skill – O.H. Squat 3 x 10 A.M.R.A.P. in 20 minutes: 6 Hang Power Snatch (75#/115#) 9 Pull Ups 15 Wall Balls 20/14 20 Box Jumps 24/20

July 4th hours: 8,9 and 10am only!!!   We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. PLEASE NOTE DUE TO JULY 4TH, WEDNESDAY’S CLASS WILL BE HELD ON MONDAY. Both the teen and pre-teen programs have an increased…

7 sets for time: 3 Power Snatch 135/95 6 Push ups 9 air squats Rest 1 min

Strength/Skill – Hang Squat Snatch – We will have special guest in on Tuesday. That’s why we are snatching Click here 1 – Competitiors WOD (Some have completed it) For Time: 10 Atlas stones, ground to shoulder 200m walk/run with stone 10 Atlas stones, ground to shoulder 200m walk run farmers carry or 2 –…