July 2014

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August 1, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Great gym party this weekend!!  Thanks to Mark for hosting!

Congrats to Rich Froning and Camille Leblanc-Bazinet on their epic wins this weekend at the 2014 CrossFit Games!

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 help!

 

 

WOD

Weighted pull-ups – 2 reps EMOM x 7 mins

then,

“Chester”

AMRAP 12 mins of:

6 thrusters

12 Box Jumps (24/20)

30 second plank hold

L3 – 115/85

L2 – 95/65

L1 – 75/45

 

Post time to comments and have fun!!

 

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 – July 31, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Congrats to Rich Froning and Camille Leblanc-Bazinet on their epic wins this weekend at the 2014 CrossFit Games!

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 help!

 

 

WOD

Kipping HSPUs/ HSPU progression

then,

“Diane”

21-15-9

Deadlifts (225/155)

HSPUs

Post time to comments and have fun!!

 

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 – July 30, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Great gym party this weekend!!  Thanks to Mark for hosting!

Congrats to Rich Froning and Camille Leblanc-Bazinet on their epic wins this weekend at the 2014 CrossFit Games!

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 help!

 

 

WOD

10-15 minutes to work on a skill (athlete’s choice).  Come prepared with a movement in mind!

then,

“Band Camp”

AMRAP 15 min of:

7 push-press

10 OHS

15 abmat sit-ups

L3 – 115/85

L2 – 95/65

L1 – 75/45

 

Post time to comments and have fun!!

 

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 – July 29, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Great gym party this weekend!!  Thanks to Mark for hosting!

Congrats to Rich Froning and Camille Leblanc-Bazinet on their epic wins this weekend at the 2014 CrossFit Games!

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 help!

 

 

WOD

sumo deadlift high-pulls – 4 reps EMOM x 7 min at 50% bodyweight

then,

“Ninja”

7 rounds for time of:

7 deadlifts (bodyweight)

7 C2B pull-ups

7 box-jumps (20/14)

**when scaling pull-ups, please scale so that you can perform full C2B range of motion

 

Post time to comments and have fun!!

 

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 – July 28, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Great gym party this weekend!!  Thanks to Mark for hosting!

Congrats to Rich Froning and Camille Leblanc-Bazinet on their epic wins this weekend at the 2014 CrossFit Games!

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 help!

 

 

WOD

200 double unders/double under attempts

then,

“Karen”

For time:

150 wall balls (20/14)

(Last completed 5/19/14)

 

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 – July 25, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Summer celebration starts at 2:00 Saturday July 26th at 18 Mohawk Trail in East Hampton.  Please bring a side dish or dessert and your favorite beverage.  There is a sign up sheet on the desk at the gym!  The party IS kid friendly.

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 help!

 

 

WOD

Max double-unders EMOM x 10 min (40 sec work/20 sec rest)

then,

“Skydive”

For time:

10 OHS / 1 bar-over burpee

9 OHS / 2 bar-over burpees

8 OHS / 3 bar-over burpees

etc, until

1 OHS / 10 bar-over burpees

 

L3 = 115/85

L2 = 95/65

L1= 75/45

 

(We last did this WOD on 2/18/14)

 

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 – July 24, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Summer celebration starts at 2:00 Saturday July 26th at 18 Mohawk Trail in East Hampton.  Please bring a side dish or dessert and your favorite beverage.  There is a sign up sheet on the desk at the gym!  The party IS kid friendly.

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 help!

 

 

WOD

10 mins. to work on something you need improvement on. (pistols, OHS, T2B, etc).  Come with something in mind!!

then

“The Worm”

50 Back squats

5 MU

40 Back squats

4 MU

30 Back squats

3 MU

20 Back squats

2 MU

10 Back squats

1 MU

 

L3 – 75/55 and muscle-ups (bar or ring)

L2 – 65/45 and muscle-ups/scaled muscle-ups

L1 – 55/35 and muscle-ups/scaled muscle-ups

 

 

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 – July 23, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Summer celebration starts at 2:00 Saturday July 26th at 18 Mohawk Trail in East Hampton.  Please bring a side dish or dessert and your favorite beverage.  There is a sign up sheet on the desk at the gym!  The party IS kid friendly.

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 help!

 

 

WOD

Power snatch – 4 reps EMOM x 7 min at 50-60% 1RM

then,

“GI Jane”

For time:

100 burpee pull-ups

(we last did “GI Jane” on 1/7/14)

 

 

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 – July 22, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Summer celebration starts at 2:00 Saturday July 26th at 18 Mohawk Trail in East Hampton.  Please bring a side dish or dessert and your favorite beverage.  There is a sign up sheet on the desk at the gym!  The party IS kid friendly.

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 help!

 

 

WOD

Snatch  1-1-1-1-1-1-1

then,

Clean and Jerk  1-1-1-1-1-1-1

then,

AMRAP 4 min

5 wall balls (20/14)

7 box jumps (24/20)

 

Goal for today is to go as heavy as form and ability allows.  Work in pairs so you may assist one another.  Coaches will be on the lookout for unsafe weights and movement.

Have fun!!

 

 

 

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 – July 21, 2014

The new tees and tanks are in and available for purchase.  Price is $25 each.

Summer celebration starts at 2:00 Saturday July 26th at 18 Mohawk Trail in East Hampton.  Please bring a side dish or dessert.  There will be a sign up sheet on the desk at the gym.

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 help!

 

 

WOD

5×5 snatch grip deadlift @ 70-80% snatch 1RM

then

“Sun Kissed”

20 AMRAP of:

5 HSPU

10 Deadlifts @ bodyweight

15 Wall balls (20/14)

20 DU

 

 

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!