May 2014

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WOD – May 30, 2014

NEWS

Regionals; we plan on arriving at Regionals around 9:00 a.m.  Please text or call Tami’s cell (203-687-6095), when you arrive so everyone can meet up.

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

 

WOD

 ”Barbara”

5 rounds for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

3 min rest between rounds

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 29, 2014

NEWS

*****No 9:00 a.m. class Th. May 29th.

Regionals; we plan on arriving at Regionals around 9:00 a.m.  Please text or call Tami’s cell (203-687-6095), when you arrive so everyone can meet up.

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

 

 

WOD

Clean and Jerk 2 RM.

Start with a weight and attempt 2 reps.  Continue to add weight and work up to a weight that is hard, but you can achieve the 2 reps.

then

“Lower”

30 squat clean thrusters with 5 burpees EMOM.

Score is total time.

L3 = 135/95

L2 = 95/65

L1 = 75/55

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 28, 2014

NEWS

****No 5:30 a.m class  Wed. 5/28.  Sorry for the inconvenience.

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

 

WOD

EMOM x 8 mins. – 8 pull-ups  (even minutes) and 8 push press (odd minutes)

then

Back squat- 20 RM

Start with a weight and attempt 5 reps.  Continue to add weight and work up to a weight that is hard, but you can achieve 15-20 reps.

***extra  credit-

2 mins of max DUs

rest 2 mins

2 mins of max DUs

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 27, 2014

NEWS

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

 

WOD

Max height box jump

then

“The legs have it”

21-15-9

Thrusters (95/65)

T2B

400m run after each round

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 24, 2014

Memorial Day weekend!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

WOD – May 23, 2014

NEWS

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

To avoid the traffic nightmare of the parade on Monday, we will be doing “Murph” on Saturday May 24th in celebration of Memorial Day.  This WOD is completed as an individual.

We will be open Monday May 26th from 7:00 a.m.- 8:00 a.m.

 

WOD

Front Squat 3,3,2,2,1,1

then

Behind the neck PP 2,2,2,2

then

“Solo”

AMRAP 7 Mins;

25 DU

10 hollow rocks

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 22, 2014

NEWS

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

To avoid the traffic nightmare of the parade on Monday, we will be doing “Murph” on Saturday May 24th in celebration of Memorial Day.  This WOD is completed as an individual.

 

WOD

3 OHS EMOM x 7 mins @ 50-60% of 1RM

then,

“Rain Drops”

run 400m

20 pull-ups

30 T2B

40 burpees

30 T2B

20 pull-ups

run 400m

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 21, 2014

NEWS

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

To avoid the traffic nightmare of the parade on Monday, we will be doing “Murph” on Saturday May 24th in celebration of Memorial Day.  This WOD is completed as an individual.

 

WOD

10 mins. of Turkish get-ups

then

“DT”

5 rounds for time of:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 20, 2014

 

NEWS

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

To avoid the traffic nightmare of the parade on Monday, we will be doing “Murph” on Saturday May 24th in celebration of Memorial Day.  This WOD is completed as an individual.

 

WOD

5×3 Back Squat @80% bodyweight (clean the weight from the ground to get the bar on your back)

then

“Walk this way”

4 rounds for time:

20 OH walking lunge (45/25)

15 KBS (1.5/1)

5 HSPU

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – May 19, 2014

NEWS

Yoga is at 7:45 am Saturdays.  It will remain at this time going forward.  The format has changed…it is now a 30 minute yoga inspired, stretching and mobility class.  Come and try it out!

Thursday 9:00 a.m. class is back.

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your assistance!!

 

 

WOD

Review pistols

then

EMOM x 10 mins -  5 Ring dips (even minutes) and 10 pistols (odd minutes)

then

“Karen”

For time:

150 wall balls (20/14)

Extra credit – 75 double unders IMMEDIATELY  following “Karen”

 

 

OTHER

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!