Wednesday,1-14-15
Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!!
Strength: Max Bench Press 5-3-1-1-1-1
Debbie does Helen
3RFT
100 Mountain Climbers
21 KBS 53/35
12 Pull Ups
7 min AMRAP
Burpees
Join us today at 5 to wish Debbie Beattie good luck as she starts her new life in Brewster!!!
Strength: Max Bench Press 5-3-1-1-1-1
Debbie does Helen
3RFT
100 Mountain Climbers
21 KBS 53/35
12 Pull Ups
7 min AMRAP
Burpees
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. Warm Up: Tabata Sit Ups and Sprints Strength: 5 x 1…
Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30
Complete as many rounds as possible in 20 minutes of: Clean & Jerk 6 reps (225/185)( 185/135) 10 Burpee-Box Jump-Jumping pull-ups 15 GHD Sit-ups Run 200 meters
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…
Strength/Skill: 12 min EMOM 40 D/U 5 Front Squats 165/110 10 minute AMRAP Climbing ladder 3/3, 6/6, 9/9, 12/12 etc. Deadlift (185/125#) T2B rest 2 min Max Pull Ups in 5 min. Adv. 20 per min. Beg. 15 per min.
30 RFT 4 Bar facing Burpee 3 Strict HSPU 2 Sq. Clean 225/155 1 Muscle Up (3 C2B, 5 Ring Row) *25 min Cap* Skill Work