WOD – October 16, 2014

ompetitors for this weekend’s competition:  athletes should plan on arriving between 8-8:30am.  Judges, please plan on arriving by 7:30am.  We are also planning on having a BBQ after the event, so feel free to bring something along.  Do let us know if you plan on staying for the BBQ so we can get our hotdog and hamburger count correct!

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

3 hang cleans (moderate weight 50-60% 1RM) EMOM x 10 mins

 then,

“Tropical”

5 rounds for time of:

30 double unders

15 wall balls (20/14)

rest 2 mins. then,

max rep pull-ups

rest 2 mins. then,

max hollow rock hold

260 Thoughts on “WOD – October 16, 2014

  1. Nicole on October 16, 2014 at 6:20 pm said:

    10:47/ 15 ring rows/ 50sec hollow rock hold

  2. Kevin K. on October 16, 2014 at 7:41 pm said:

    11:46, 15 DU’s, rest singles. 9 pull ups, 42sec on the hollow rock hold.

  3. 11:41 rx. 11 pull-ups 1 minute hollow rock

  4. Maria G on October 16, 2014 at 9:36 pm said:

    7:33 Rx for WB and singles
    13 ring rows
    1:50 hollow rock

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