Wednesdy, 7-3-19

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.

Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. AMRAP 7 minutes of: 18/12 Calories Rowing 15 Thrusters 95/65 12 Dips Rest 5 Min AMRAP 7 minutes of: 50m Shuttle Run (25mx2) 25…

Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest

Strength/Skill – Hang Power Snatch 65% x 2 x 3 70% x 3 75% x 2 x 3 5 – T.G.U’s 53/35 10 – D.B. Squat Cleans 15 – Power Snatches 115/75 20 – Toes through rings 25 – Box Jumps 24/20 300m – Run 25 – Box Jumps 24/20 20 – Toes through rings…

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*

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…