Wednesday 03/22
Body Armor - 4RNFT
:30 Front Rack Hold
15 Glute Bridges
15 Seated Banded Rows
:30 Handstand Hold
WOD - 10 RFT
9 Box Jumps (24/20)
6 HSPU
3 Deadlifts (275/185)
Tuesday 03/21
Strength - OTM x 9 mis
Mins 0, 1, 2 & 3 = 3 Power Snatch (unbroken)
Mins 4, 5 & 6= 2 Power Sntach (unbroken)
Mins 7 & 8 = 1 Power Snatch
WOD - 5RFT “ANNIEBEL”
50-40-30-20-10
DU
Sit ups
6 Power Snatches (135/95)
Monday 03/20
Thank you to everyone who went out of their way to stay after class or make a special trip down to the gym to come watch Dom and Justin complete workout test #5 for the 2023 Quarterfinals! It means so much. This is what community is all about! We love you all!
Strength - Every 3:00 x 5 Sets
5 Strict Press +
6-10 Strict Pull ups
WOD - 3RFT
30/25 Cal Row
20 Lateral Burpees
7 Front Squats (205/145)
Friyay 03/17 Happy St. Paddy's Day!
Happy St. Patricks Day CFU!! Anyone heading into the town of Patchogue this Sunday to check out the parade and grab a beverage?
The Quarterfinals are underway for Dom and Justin as they hit the first two workouts yesterday! Want to watch each test to see how they’re doing? Check out our YouTube page
Strength Day
Part 1 - Every 2:00
10x3 Back Squat
80-85% of 1RM
Part 2 - Every 90 x 10 Sets
Sets 1-5 = 1 Snatch + 1 OHS
Sets 6-10 = 1 Snatch
Thursday 03/16
WOD - 5RFT
40 DU
30 Sit ups
20 Box jump overs (24/20)
10 Burpees
Post WOD - Recovery Row
15:00 Clock - Every 3:00= 8-12 Ring Dips (mod to push ups)
