Warmup: Burgener Warmup (PVC) Down, Up, Shrug Down, Up, High Pull Muscle Snatch Snatch Drops, 2″, 4″, 6″, Full Hang Snatch, 2″, 4″, 6″, Full Skill: Hang Snatch Training: 5 rounds for time of: 10 Hang Power Snatches 95/65 lbs 30 Double Unders Post total time. Nutrition: The Paleo Quick Start Guide, and the Shopping List to help get…
The short version of the CrossFit dietary prescription: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. More details on the CrossFit dietary prescription: Protein should be lean and varied and account for about 30% of your total caloric…
Open floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. This class will be dedicated to practice a skill/movement we use in our daily workouts that is currently the weakest link. For example, you may want to spend this time to do some extra…
To all our members, we have a slight change to our schedule tomorrow, Saturday August 18. Instead of 10a and 11a class, it will now be at 1p only. Due to the following reason; there is a CrossFit competition tomorrow starting at 9am at CrossFit Long Island City. We’d love all of our members to…
Strength: Shoulder Press 3-3-3 WOD: 21-15-9 reps: Push Press (95/65) KB Swing (24kg/16kg) Box Jump (24″/20″)
WOD 200m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 400m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 200m Run
Skills: Medicine Ball Cleans WOD: 3 rounds for time of: 15 Med Ball Cleans 40ft Walking Lunges 15 Burpees 40ft Walking Lunges Post time to comments
Skill: OverHead Squats 3-3-3-3-3 21-15-9 reps of: Overhead Squats 135 lbs Pull-ups
Open floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. This class will be dedicated to practice a skill/movement we use in our daily workouts that is currently the weakest link. For example, you may want to spend this time to do some extra…
