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We strive to help members achieve their fitness and life goals through functional movement.
A little mix up of a classic benchmark CrossFit WOD today going down called “Karen”! How long can you last through the rounds going unbroken on the wallballs!?
Skill - A fun combo of jump rope and handstand walks!
WOD - For Time
10 Wallballs + 15/12 Cal Row
20 Wallballs + 15/12 Cal Row
30 Wallballs + 15/12 Cal Row
40 Wallballs + 15/12 Cal Row
50 Wallballs + 15/12 Cal Row
Lots of grip with today’s work! Happy Thursday! We’re almost to the weekend!
Midline- 3RNFT
5-10 Strict T2B
:15 sec flex arm hang
:30 sec Hollow Hold
:45 sec OH Squat Hold
WOD - 15 min AMRAP
200m Run
15 Weighted Sit Ups (25/15)
3 Rope Climbs
Reminder there are no evening classes tonight due to the Hoka mile in Bay Shore! Go to www.longislandmile.com for more info.
Strength- every 2:30 x 4
15 unbroken deadlifts @ 55% of 1RM
WOD- For Time:
2K Row Buy In
-Right into-
10 Rounds “Heavy Chief”
3 Power Cleans (155/105)
6 Push Ups
9 Air Squats
We hope everyone had a great holiday weekend! We sure did! If you had not seen on social media the recent news……. we got engaged Friday!! Thank you to everyone for all the love, we are SO excited to start this new chapter in our lives!
We had a beach wod yesterday and it turned out to be a great morning!! We even had a swimming portion at the end of our session! Thanks for coming down!!
Reminder for tomorrow Wednesday Sept 4th, there will be no evening classes. If you wish to participate in the Hoka Mile sign up at www.longislandmile.com this is a great opportunity to see what your actual mile time is competition style! Added bonus the last heats professional runners will strive to break a 4 min mile!
Strength - OTM x 8 mins
2 Power Snatches
Start at 50% of 1RM and build
WOD - 18 min AMRAP
20 DB Snatches (50/35)
15/12 Cal Row
20 DB Box Step Ups (24/20)
9 Bar MU
Meeting at Smith Point beach 8am - the gym will be closed today. Enjoy your holiday!
Its not too late to sign up for the Hoka Mile! This wednesday there will be NO evening classes. The only classes of the day will be 5:15am and 8:30am! A great chance to have your mile time timed competition style, plus it’s for a great cause! Sign up at www.longislandmile.com see you there!
