Thursday 2/18/2016

AMANDA’S BOOT CAMP is back on for Thursday night at 9PM

Warmup x 2

  • 10 Bounding Box Jumps
  • 10 Push Ups
  • 10 Pull Ups
  • 10 T2B
  • 20 Double Unders
  • 20 Ft Handstand Walk or 30 sec Holds

BBW: Split Jerk from the rack 3 sets by 5 reps @ 70% + 5 lbs from last week. (If required reps completed then you should be at 10 lbs over your 70%)

Squat Clean 3 sets by 5 reps 70% + 5 lbs from last week. (If required reps completed then you should be at 10 lbs over your 70%)

Lurong Living Challenge

R16 Cluster Benchmark Retest

11 MIN AMRAP:

Complete as many reps of possible during the following sequence:

  • 3 Minute Max Calorie Row
  • 1 Minute Mandatory Rest
  • 3 Minute Max REPS Cluster
  • 1 Minute Mandatory Rest
  • 3 Minute Max Calorie Row

Movement Details – Men

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 155 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 95 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
23 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 55 lbs
1 Minute Rest
3 Minute Max Calorie Row

Movement Details – Women

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 105 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 65 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 35 lbs
1 Minute Rest
3 Minute Max Calorie Row

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949