Monday 3/7/2016

Warmup x 2

  • 10  OHS w/ Pvc
  • 10 Push Ups
  • 10 Bounding Box Jumps
  • 10 T2B
  • 10 Supermans
  • 5 C2B Pull Ups

BBW:  New Cycle.  

Back Squat 3 x 5 @ 70%.  For those of you that are having trouble staying vertical on your back squats.  Do 3 sets of 15 reps reverse GHD after WOD.  If you are able to do more than 15 reps add weight.

then 3 sets max reps of strict pull ups.  If you are doing over 15 pull ups you must add weight.

WOD

For time:  (you can only use 1 barbell)

  • 30 Power Cleans (135/95)
  • 30 Pull Ups
  • 30 Thrusters (95/65)
  • 30 Ring Dips

Cash Out

100 Flutter kicks

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