Archive | June, 2013

Sunday 6/29

There will not be any open gym this sunday. Coach Neil and Coach Gary will be at CrossFit 914’s team throwdown judging the events. Everyone should come down and see what a competition in like! It’s located in Elmsford, NY right off exit 21 from the Sawmill… Come check it out!   STRENGTH: Olympic Day […]

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Friday 6/28

MOBILITY: Focus on where you are weak. Find new stretches on the posters in the other room METCON: “Choco Taco” For time 40 Double Unders (no singles) 40 Ring Rows 40 Box Jumps (must step down) 40 TGU (20L/20R)@an appropriate Kettle bell 40 Double Unders (no singles)

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Thursday 6/27

STRENGTH: Romanian Deadlifts 6×6@heaviest possible with good form METCON: “Porterhouse” 3 Rounds for times 10 Front Rack Lunges@115/75 8 Hang Power snatch@115/75 6 Push Press@115/75 8 Hang Power snatch@115/75 10 Front Rack Lunges@115/75 *rest 60s between rounds*

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Wednesday 6/26

RECOVERY: 3-5 min light row depending on how many people 10 mins to Laxball/Foam Roll everything & stretch CONDITIONING: EMOM for 14 minutes 3-6 Strict Pull ups [Odd] 10-15 Burpees [Even] CORE: 3x 25 Hollow Rocks 20 Banded AbMat Sit ups

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Tuesday 6/25

Hey guys… MAKE SURE YOU SIGN UP FOR CLASSES. The limit is 6 people per c lass so if the class is full you will have to come to another time. Also, if you sign up for a class but cannot make it please try and cancel your appointment so your space will be open […]

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