Tue, July 22, 2014

“Happy Birthday Sara Hotop!”

Strength:

Find 10RM Push Press

Conditioning:

EMOM 14:

1, 2, 3, 4, 5…..TnG Power Clean

Touch and Go Power Clean Wave for 14 mins.  If you fail go back to 1

-Rest 3 mins -
EMOM 7:
22 second plank +7 Box jumps @ 24″

Posted in General

Mon, July 21, 2014

Strength:

Deload Week:

1a. Back Squat 50/55/60/70 x 10

1b. Hollow Pullups 5-5-5-5-4

Midline Stability:

2 rounds not for time.  rest 4 mins between rounds

40 V-up situps

30 Hollow Rocks

40 situps

 

 

 

Posted in General

Sat, July 19, 2014

“Chosen Few, The Nine”

9RFT:

9 Dips

9 Power Snatch 95/65

9Pullups

9OHS

9HSPU

9Power Clean

9T2B

9Shoulder to Overhead

9Burpees

Posted in General

Fri, July 18, 2014

Happy Birthday Coach Victor!!!!

Strength:

1. Strict Press 3×10 @ 60%

2. Back Squat 3×8 @ 70% of Clean Max

Hollow Pullups 5-5-5-4-4

Conditioning:

4RFT:

7 Power Snatch 155/100

18 Burpee Box Jumps

29 Double Unders

Posted in General

Thur, July 17, 2014

3RFT:

400m Run

15 Ring Dips

5 Power Cleans 155/105

Posted in General

Wed, July 16, 2014

Strength:

Front Squat 50×10, 55/60/70/77/80×8

Hollow Pullups 5-5-5-4-4

Conditioning:

21-15-9

Burpee Box Jump

Strict Pullup

Posted in General

Tue, July 15, 2014

1 power clean +1 Push press + 1 push jerk -work to max. 3 sets at 10lbs less

3FT:
30 wallballs
20 hang power cleans 95/65
10 burpees

Posted in General

Mon, July 14, 2014

Strength:

Back Squat 50×10, 55, 60, 70, 75 x 8, 80×8 max 18

4×15 med ball situps

3 max effort planks

Posted in General

Sat, July 12, 2014

“Loredo”

6RFT:

24 Squats

24 Push ups

24 Walking Lunges

400m run

Posted in General

Fri, July 11, 2014

Strength:

Deadlift: Work up to heavy single

Hollow Pullups 5-5-4-4-4

Conditioning:

EMOM 18:

1 @ 90% + for 6 rounds

3 @ 70% for 6 rounds

8 @ 50% for 6 rounds

Posted in General

Gym Info

Phone

845-606-2085

Location

6 Bates Gates Rd,
New Hampton, NY 10958

Open Gym

Monday - Friday
10:30 AM - 3:00 PM

CrossFit Classes

Monday - Friday
5:30 AM
7:30 AM
9:30 AM
3:30 PM
4:30 PM
5:30 PM
6:30 PM
Saturday 10:00 AM

Competitors Class

Monday - Friday
7:30 PM

Boot Camp


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