Wednesday 7/20/2016

***Reminder to all athletes please start reserving classes as to get into the habit for next months transition***

Warmup:  5 min cap

  • 50 DU’s
  • 5 ring rows
  • 40 DU’s
  • 4 ring rows
  • 30 DU’s
  • 3 ring rows
  • 20 DU’s
  • 2 ring rows
  • 10 DU’s
  • 1 ring row

Skill:  Take 7 to 10 mins to work on the kipping ring dip.

BBW:  From the rack start warming up on the back squat do sets of 3 reps and increase as you go.  Start preparing a weight that you will use in the wod.  For the 1st round you should be able to do 10 reps unbroken, so find a weight that you can manage for the wod.

IMG_5419

WOD

3 rounds for time:  20 min cap – clock will stop at 20 mins so choose your weights wisely.

  • 500 m row
  • 10 back squats (225/155)
  • 20 dips
  • 30 sit-ups

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