Monday October 9th
WOD: A.Deadlift. Power Clean. Shoulder to overhead 12.9.6 Work to a tough set, unbroken B. 5 sets for time: 9 Dbell Strict Press 9 HR [...]
Saturday October 7th
WOD: Partner Workout, 1 person working at a time: For Time: 100/70 Airbike Cals OR 100 Cal Row + 100 Pull Ups 150 Push Ups [...]
Friday October 6th
WOD: a1: Bench Press (6-8 reps, rest 1min ) a2: Single arm dumb bell row (6-8 reps, rest 1min x 3 sets ) b.3 Rounds [...]
Thursday October 5th
WOD: A.Clean Gripped Deadlift (Work to a challenging set of 3 in 5 sets ) B. 3 Rounds for Time: 15 Deadlifts 185/135 35 Wall [...]
Wednesday October 4th
WOD: A.Power Snatch (1.1 Work to a challenging set ( 10 seconds between) B.For Time: 12-9-6-3 KBS 32/24kg Toes To Bar + 800m run + [...]
Tuesday October 3rd
WOD: 3 min AMRAP: 21/15 Calorie Row 18 burpees over rower Max Thrusters (95/65)in remaining time Rest 3 min X 4 sets
Monday October 2nd- Member Spotlight
Member Spotlight: Jacob Arditi How did you hear about CrossFit? I played football throughout high school (Ward Melville) and one year in college (SUNY Brockport) [...]
Saturday September 30th
WOD: with a partner for time: Run 800m run together + 10 rounds (5 each alternating) 10 burpees 15 KBS 32kg/24kg* 20 Cal row + [...]
Friday September 29th
WOD: A. Weighted Pull-ups (Work Quickly to a challenging set of 5 ) B. 3 Rounds for time: 10 front squats 135/95 20 Pull Up [...]
Thursday September 28th
WOD: For time: 27-21-15-9 KBS 32/24kg Burpee *500m row after every round ** 4x 500m total , finishin with a row