The games are liVe

The CrossFit games officially kicked off yesterday. There are a few live streams happening on YouTube if you search “2019 CrossFit Games”. If you have time check it out and watch the fittest on earth fight for the title! These athletes are on another level and it’s always so awesome to see them make everything look so fluid and perfect!

Skill- ALT OTM x 12

• Even- Handstand walk practice

• Odd- 50 Ft Single arm DB OH lunge

WOD- 3 Rounds

• 21/15 Cal Row

• 75 DU

-right into-

3 rounds

• 20 DB Snatch (50/35)

• 12 Lateral Burpees over DB

What’s up august

Can you believe we’re already in August. This summer is flying by!!! Slow downnnnnn. Round up your team and hit the gym for a fun workout today!

WOD- Teams of 3 - 2RFT

• 75 Back Squats (155/105)

• 400m Sandbag Run

• 75 Push Press (135/95)

• 400m Sandbag Run

• 75 Power Cleans (115/85)

• 400m Sandbag Run

Congrats!

Congrats to the Smith Point team for taking home the win this past Monday at the annual Long Island Lifeguard Championships.

1st- Smith Point (48 pts)

2nd- Long Beach (43 pts)

3rd tie- East Hampton / Jones Beach (38pts)

There are still a bunch of their fundraiser shirts in the lobby! $25 each, cash only please. The annual National Championships almost one week away!

Strength- OTM x 7 mins : 1 Deadlift

• 7 seconds up + 7 seconds down

• 40%-60% of 1 RM

WOD- Every 4:00 x 5

• 3 Bar MU (6 strict pull ups OR 9 C2B)

• 6 T2B

• 9 Deadlifts (225/155)

• 12/9 Cal Row

Baby alert!!

Huge congrats to Brock and Rachel welcoming their baby BOY into the world! Trey Brock Jackolski was born Saturday July 27th at 6:43pm weighing in at 9lbs 1oz!

Body Armor- 3 RNFT

• 1:00 Front Rack KB hold

• 20 Weighted Sit-ups (45/25)

• 1:00 Rest

WOD- For Time

• Buy-in 50/35 Cal Row

  -3 Rounds

• 400m Run

• 30 Box Jumps (24/20)

• 30 Wallballs (20/14)

  -

• Buy-our 50/35 Cal Row

Support splg

Today at 10am Smith Point is hosting the Long Island Lifeguard Championships starting at 10am. Come down and watch long islands best lifeguards compete in their special events.

Their National Championship is coming up August 8th-10th in Virginia Beach. They have limited shirts to help support them with their travels! $25 each cash only please. Shirts will be in the lobby.

Strength- Push jerk

• Build to a heavy set of 3

WOD- 12 min AMRAP

• 21 KB Swings (53/36)

• 14 Rev Lunges w/KB

• 7 Push Jerks (165/115)