Thursday 07/29

It’s games season!! - not only are the Olympic games happening but yesterday kicked off the start of the CrossFit Games! Check out games.CrossFit.com for the full event schedule and tune into the CF Games YouTube page for live coverage!

Strength- Every 2:00 x 5 sets

  • 3 Deadlifts

  • build based off feel

WOD- 4RFT

  • 500m Row

  • 9 Deadlifts (275/185)

  • 18 HSPU

Wednesday 07/28

Strength- Every 90s x 8 sets

  • 1 Power Clean + 1 Front Squat + 1 Push Jerk

  • build to a heavy complex

WOD- 13 min AMRAP

  • 10 Lateral Burpees + 1 RD “Macho Man” (155/105)

  • 10 Lateral Burpees + 2 RDs “Macho Man”

  • 10 Lateral Burpees + 3 RDs “Macho Man”

  • continue to add 1 round until time is up

    1 round “Mach Man”= 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Tuesday 07/27

Congrats to the Smith Point team on taking home another win at their Annual Smith Point Lifeguard Tournament. Beaches from across Long Island came down to their home beach yesterday to compete in an array of different events from land to sea !

Body Armor- 3RNFT

  • 18 Alt Goblet Reverse Lunges

  • 12 Bent Over Barbell Rows

  • 6 Tempo Glute Bridges

WOD- Every 10:00 x 3 Rounds

  • 30/24 Cal Row

  • 800m Run

  • 100 DU (150 singles)

    Slowest round= score

Coach pat getting ready to go for the landline event (top) and heading out into the break for the board relay (bottom)

Coach pat getting ready to go for the landline event (top) and heading out into the break for the board relay (bottom)

Monday 07/26

10am today Coach Pat will be competing in the annual Smith Point Lifeguard competition! Teams from beaches all across the island will be throwing down across a broad spectrum of events, both land and water! If you’re free come down and cheer them on!

Strength- Every 90s x 7 sets

  • 1 Snatch DL + 1 Squat Snatch + 1 OHS

  • Build based off feel

WOD- For Time

21-15-9

  • Squat Snatch (95/65)

  • Chest 2 Bar pull ups

Friday 07/24

It’s that time of year again! The annual Smith Point Lifeguard tournament ! Come down and watch guards from all across the island - - including our very own Coach Pat and Esek - - compete for a title this Monday in team and individual events. The competition starts at 10am.

Strength- OTM x 8 mins

  • 2 Power Cleans

  • tap and go, build weight based off feel

WOD- 18 min AMRAP

  • 30 Alt DB Snatch (50/35)

  • 30/24 Cal Row

  • 30 T2B

  • 30 Alt DB Box Step Ups (24/20)