October 2014

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WOD – October 31, 2014

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

 

WOD

Prep:

medball clean progression

+

3 rounds max double unders (or 6 rounds of DU attempts if not proficient with DU)

 

Training:

Mainsite WOD from CrossFit.com on 5/18/12

3 rounds for time of:

50 double unders

40 sit-ups

30 medball cleans (20/14)

20 pull-ups

10 HSPU

 

L3 = all movements as prescribed

L2 = scale 1-2 movements

L1 = scale >2 movements

 

 

Post time  to comments!!

WOD – October 30, 2014

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

 

WOD

Prep:

Back squat x 20 reps with empty barbell (2 sec descent, 2 sec pause, 2 sec ascent)

then,

Strength:

20 minutes to build up to a 2RM back squat (start at 60% 1RM and climb from there)

then,

Conditioning:

“Ballistic”

5 rounds for time of:

10 back squat

15 KBS

 

L3 = 135/95 and > 1.5/1

L2 = 105/65 and < 1.5/1

L1 = 75/35 and < 1.5/1

 

Post 2RM BS and “Ballistic” time  to comments!!

WOD – October 29, 2014

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

 

WOD

In 10 minutes, work up to 60-80% 1RM power clean

then,

With a clock set to 12 minutes, complete the following:

  • minute 1, 4, 7, 10: complete 2 power cleans + 1 jerk (using weight achieved in 1st 10 minutes)

  • minute 2, 5, 8, 11: complete 3 burpees

  • minute 3, 6, 9, 12: complete 4 lateral jumps over bar

then,

LuRong’s “The Olympian Retest” (WOD 9)

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:

  • Ground to Overhead (G2OH) – any way you want

  • Bar Facing Burpees

Movement details – MEN

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement details – WOMEN

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Post score to comments!!

WOD – October 28, 2014

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

 

WOD

T2B progression and kipping progression OR 3 attempts at max rep STRICT T2B and max rep STRICT pull-ups.  Choice based on athlete ability.

then,

150 DUs (for those who can’t do DUs proficiently, max DU in 10 attempts)

then,

“Pickle Claw”

4 rounds for time of:

run 800m

15 T2B

 

Post time to comments!

WOD – October 27, 2014

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

 

WOD

Push press – 3,3,3,3

then,

Lurong WOD 1 (now WOD 8) – “Capacity Retest”

13 Minute AMRAP: Must be done at the same level you did the first time!!

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

  • 4 Minutes of Max Calorie Row

  • 1 Minute Rest

  • 3 Minutes of Chest to Bar Pull Ups

  • 1 Minute Rest

  • 2 Minutes of Back Squats

  • 1 Minute Rest

  • 1 Minute of Shoulder to Overhead

Movement Details – Men

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Movement Details – Women

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

 

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 – October 24, 2014

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

Village Harvest 5k in East Hampton Oct. 25th.  Use discount code S2CF for a 10% discount when you register!

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

WOD

Work up to your starting front squat weight

then,

Front squats – 3@60%, 3@70%, 3@80%, 2@90%, 2@95+%

then,

Deadlifts – 5@50%, 5@55%, 5@60%, 5@65%, 5@70%

then,

max rep strict pull-ups (see levels) x 5 sets.  Rest 2 min between sets.

L3 – strict pull-ups

L2 – strict pull-ups with light band assist

L1 – ring rows

WOD – October 23, 2014

This weekend was AWESOME!!  So proud of our members for showing up and throwing down!!  Congrats to all of our teams with an extra special congrats to Coach Mark, Coach Steve, Ashley and Amy for taking 2nd place overall AND to Coach Jen, Kevin, Mike Faz and Becky for taking 1st place in the team Tug O’ War!  In addition, THANK YOU to our judges (Scott and Kristen Hunter, Coach Jack, Mary and McKayla) and our members that came to cheer everyone on!  We had the loudest crew there!  We have had some requests for an in-gym competition (S2CF only), so we will get one together.  Stay tuned.

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

Village Harvest 5k in East Hampton Oct. 25th.  Use discount code S2CF for a 10% discount when you register!

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

WOD

5 burpee box jumps x 5 rounds; rest 30 seconds between rounds (30/24)

then,

“Cinco de Ouch”

5 rounds for time of:

10 Power Cleans

Run 400m

15 Burpees

Rest 1:00 between rounds

L3 – 135/95

L2 – 115/75

L1 – 95/55

WOD – October 22, 2014

This weekend was AWESOME!!  So proud of our members for showing up and throwing down!!  Congrats to all of our teams with an extra special congrats to Coach Mark, Coach Steve, Ashley and Amy for taking 2nd place overall AND to Coach Jen, Kevin, Mike Faz and Becky for taking 1st place in the team Tug O’ War!  In addition, THANK YOU to our judges (Scott and Kristen Hunter, Coach Jack, Mary and McKayla) and our members that came to cheer everyone on!  We had the loudest crew there!  We have had some requests for an in-gym competition (S2CF only), so we will get one together.  Stay tuned.

Remember:  We now have a noon class daily, M-F.  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

Village Harvest 5k in East Hampton Oct. 25th.  Use discount code S2CF for a 10% discount when you register!

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

WOD

2 clean pulls + 1 hang squat clean EMOM x 8 min at 50-70% 1RM

then,

Tabata sit-ups and double-unders

then,

Lurong’s WOD 7 – “Dynamix”

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

  • 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
  • 8 American KB Swings/Russian KB Swings
  • 12 Sumo Deadlift High Pulls/Sumo Deadlifts

Movement Details – Men

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB
Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)
Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Movement Details – Women

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB
Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)
Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)

 

Post time to comments!!

WOD – October 21, 2014

This weekend was AWESOME!!  So proud of our members for showing up and throwing down!!  Congrats to all of our teams with an extra special congrats to Coach Mark, Coach Steve, Ashley and Amy for taking 2nd place overall AND to Coach Jen, Kevin, Mike Faz and Becky for taking 1st place in the team Tug O’ War!  In addition, THANK YOU to our judges (Scott and Kristen Hunter, Coach Jack, Mary and McKayla) and our members that came to cheer everyone on!  We had the loudest crew there!  We have had some requests for an in-gym competition (S2CF only), so we will get one together.  Stay tuned.

We will have a noon class daily starting week of 10/20!  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

Village Harvest 5k in East Hampton Oct. 25th.  Use discount code S2CF for a 10% discount when you register!

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

WOD

EMOM x 10 mins. accumulate 30 seconds in a plank hold

then,

“Dirty Dozen”

12 min AMRAP of:

5 T2B

10 OHS

15 KBS (1.5/1)

5 burpees

 

Level 3 = 115/85

Level 2 = 95/65

Level 1 = 75/45

 

Post time to comments!!

WOD – October 20, 2014

This weekend was AWESOME!!  So proud of our members for showing up and throwing down!!  Congrats to all of our teams with an extra special congrats to Coach Mark, Coach Steve, Ashley and Amy for taking 2nd place overall AND to Coach Jen, Kevin, Mike Faz and Becky for taking 1st place in the team Tug O’ War!  In addition, THANK YOU to our judges (Scott and Kristen Hunter, Coach Jack, Mary and McKayla) and our members that came to cheer everyone on!  We had the loudest crew there!  We have had some requests for an in-gym competition (S2CF only), so we will get one together.  Stay tuned.

We will have a noon class daily starting week of 10/20!  Please spread the word to those folks that may be interested!

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

Village Harvest 5k in East Hampton Oct. 25th.  Use discount code S2CF for a 10% discount when you register!

We will be having a gym open house on Saturday, November 8th.  Keep an eye out for our advertisement in the Rivereast.  Start spreading the word…should be a great time!!  We will provide more details to you all as we get closer.  In addition, we will be having our 1-year anniversary party on Saturday, November, 22nd.  Stay tuned for further details!

 

WOD

burpee pull-ups: 3-5 reps EMOM x 7 min

then,

“Hard Time”

5 rounds for time of:

5 clean and jerk

10 wall balls (20/14)

15 box jumps (24/20)

25 double unders

 

Level 3 = 135/95

Level 2 = 115/75

Level 1 = 95/55

 

Post time to comments!!